JohnstonPT: Is Back Pain Slowing Things Down?

Newsletter by Johnston Physical Therapy & Sports Medicine

THE

2019

NEWSLETTER

INSIDE:

AMY ENTREKIN, PT GET TO KNOW OUR TEAM

Physical therapy is a profession designed to help and empower individuals overcome physical limitations to return to the life they desireorseekto live.Amyhasapassion for helping others. “I’m excited about being able to help people live life the way they want to and not be restricted by pain, limitedmobility, or weakness.” Amy has been with Johnston Physical Therapy since 2005.Through the years she has learned, “seeing others achieve their goals and live without physical limitations is one of the best rewards. This is why I love what I do.” As any patient who has gone through physical therapy can tell you, it takes work. “It is great to see all the hard work pay • How To Overcome Back Pain • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Back Pain Prevention

off. To hear the

activities. She can be found at a ball field or in a gym watching and cheering on her kids in their sport and school activities. She also coaches volleyball, just to fill up any other free time. Amy serves as the Center Coordinator of Clinical Education. Contact her if you are interested in the field of physical therapy as a profession and want to observe in the clinic. Education: • Bachelor of Science, Midwestern State University • Master of Science in Physical Therapy, Des Moines University Certifications: • Competency Based Vestibular Rehabilitation, Emory University •FunctionalDryNeedling,Kineticore Specialties:

soccer player get excited because they were able to return to the sport in better condition than before their injury is thrilling. Knowing your patient can enjoy their vacation hiking through the mountains without limitation is rewarding.” She enjoys educating patients and guiding them through their rehab process. She views the patient as a whole and not just by their injury. She understands you have to approach care holistically and functionally in order for individuals to succeed in over coming injuries and being proactive in preventing injuries through overall wellness. When Amy is not at work, she continues to enjoy helping others which is pretty much a hobby for her. She is an active member of First Family Church in Ankeny. She enjoys spending time with her husband and three children, participating in church activities, fishing, and most other outdoor

• Vestibular Rehabilitation • Functional Dry Needling • Outpatient Orthopedics • Functional exercise • Manual Therapy

OUR SERVICES

• Physical Therapy • Work Injury Rehab • Sports Injury Rehab

• Trigger Point Dry Needling • Education

www.johnstonpt.com

THE

2019

NEWSLETTER

HOW TO OVERCOME BACK PAIN

Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at Johnston Physical Therapy & Sports Medicine can help you return to a more active and pain-free life. Give us a call today:

• JOHNSTON OFFICE: 515-270-0303

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. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes: • Muscular weakness • Prolonged bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination

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. Back Pain Solutions 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 and physical therapy. 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.

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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. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. 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. 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. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.

Sources: http://www.apta.org/

https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

Call us today to schedule an appointment!

VEGETARIAN CHILI RECIPE

• 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic

INGREDIENTS • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt

• 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables • ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional)

• 1 (14.5 ounce) can no-salt-added diced tomato • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water • 4½ tsp chili powder

DIRECTIONS Lightlycoatanunheated largesaucepanorDutchovenwithnonstickcookingspray.Preheatovermediu high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Ad undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, an salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetable Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tende If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.

Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN FREE

At Johnston Physical Therapy & Sports Medicine, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Johnston Physical Therapy & Sports Medicine 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 therapist 2. Discover why your pain has come back 3. Get your individualized recovery program

“The best choice I have made in a long time!” “Going to JPT was the best choice I have made in a long time. I only wish I would have found them sooner. Through each treatment and my individualized care plan I feel better than I have in a long time. I’ve been able to rejoin the gym and I look forward to hitting the trails this spring.” - Brandy M.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Strengthens Core

www.simpleset.net

SUPPORTED BRIDGE 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.

If this exercise does not provide you relief/help, please consider an evaluation to see if we can identify the source of your pain.

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