Continued from previous page. Understanding Back Pain
Back pain may be common, but it is not normal. There are many different reasons you may be experiencing back pain, and ignoring any of them is not a good idea. Although most people recover within 2-4 weeks, some people, when left untreated, experience lower back pain for months leading to long-term pain and dysfunction. Some of the most common issues associated with back pain include: • Improper posture or prolonged positions (i.e., prolonged sitting) • Spinal muscle and tissue damage (i.e., lifting strains or trauma from accidents) • Limited hip, spine, and pelvis mobility • Limited muscle flexibility • Spinal/pelvic muscle weaknesses (aka “core” weakness) • Poor abdominal, pelvic and back muscle coordination (i.e., compensations due to injury) The source of acute pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments, and other soft tissue. Chronic back pain (i.e., lasting more than three months) is associated with older individuals and women. Chronic pain is also more common in overweight or obese people, sedentary lifestyles, and/or high- stress environments. Find a physical therapist to give you clear, consistent, and personalized information on your prognosis, treatment options, and self-management strategies. Your therapist will provide you with the most up-to-date methods and ongoing support, ensuring that you do not experience any further injury as you recover from your back pain. Physical Therapy Is an Effective Solution for Your Back Pain Your physical therapist will identify why you are having pain and the best treatment options your body 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 help build strength and support the surrounding muscles. • Guided stretching to improve your range of motion and alleviate your pain. The goal is to support optimal back health. • Support and guidance with creating routines and habits for managing the current and preventing a future episode of lower back pain. These habits may include stress reduction strategies, cardiovascular activities, and strength-building activities. Lower back pain can hinder your ability to reach, lean, kneel, lift or bend. It can also affect your time spent with friends and family.
The good news is that with guidance from your physical therapist, you can find solutions and get back to living the life you enjoy! Contact Apex Sports Medicine & Rehab Today! When you experience an injury to your back, even if you’re unsure how it occurred, it is important to find out the cause as quickly as possible. Back pain can become chronic without proper guidance from a skilled physical therapist! Working with a physical therapist can help you identify the source of your back pain and help you get started with putting an end
to your back pain once and for all. Call today to make an appointment!
903-914-5375
ROASTED BRUSSELS SPROUTS WITH GOAT CHEESE AND POMEGRANATE
INGREDIENTS • 1 pound Brussels sprouts, trimmed and halved • 1 large shallot, sliced • 1 tablespoon extra-virgin olive oil • ¼ teaspoon salt
• ¼ teaspoon ground pepper • 2-3 teaspoons white balsamic vinegar • ¼ cup crumbled goat cheese • ¼ cup pomegranate seeds
DIRECTIONS: Preheat oven to 400 degrees F. Toss Brussels sprouts with shallot, oil, salt and pepper in a medium bowl. Spread on a large rimmed baking sheet. Roast the Brussels sprouts until tender, 20 to 22 minutes. Return to the bowl and toss with vinegar to taste. Sprinkle with goat cheese and pomegranate seeds. https://www.eatingwell.com/recipe/277561/roasted-brussels-sprouts-with-goat-cheese- pomegranate/
903-914-5375
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