AdvancePhysical&AquaticTherapy_Causes of Lower Back Pain

The Advance Bulletin The Newsletter About Your Health And Caring For Your Body

NOW SERVING BROOMALL! After providing Springfield with quality physical therapy care for 10 plus years, we’ve decided to take our talents to Broomall and open a second location to reach more of Delaware County! Physical Therapists Cole Racich and Helena Esmonde, along with billing specialist Julie Jorgensen, are some of the familiar smiling faces waiting to greet you on Parkway Drive! Muscle and Joint Aches? Cole Racich, PT, DPT, OCS: Cole specializes in treating a variety of orthopedic and sports injuries including low back pain, neck pain, shoulder and knee injuries. Cole is a board certified Orthopedic Clinical Specialist (OCS) and earned his Doctorate in Physical Therapy at Temple University. Using hands-on techniques, strength training, and his patented charm, he loves helping his clients return to their active lifestyles, whether returning to work, the athletic field, or playing with grandchildren. Cole has been a resident of Delaware County for the past 8 years, living with his wife and two kids on a former chicken farm in Glen Mills.

Dizziness and Balance Issues? Helena Esmonde, PT, DPT, NCS: Helena is an expert in treating neurological, balance, and vestibular disorders. She graduated from Northwestern University before earning her Doctorate in Physical Therapy from Marquette University. She is trained to use both infrared goggles to accurately diagnose and treat vestibular conditions as well as the BalanceWear vest to assist patients with diagnoses such as stroke, MS, Parkinson’s, cerebellar ataxia, traumatic brain injury, peripheral neuropathy, and other gait/balance issues. A resident of Broomall, you can find Helena participating in any local race or enjoying a night out with her husband and two amazing kids! Conveniently located at the entrance to the Industrial Park (between Produce Junction and Home Depot), Advance is ready to serve anyone looking to feel better, prevent falls, and get stronger to live well. If you live or work around the Broomall/ Havertown areas or have loved-ones nearby our new clinic, feel free to stop in and meet the team to see how we can help you! To schedule an EVALUATION with one of our highly skilled specialists in Broomall call 610-544-8500. Located at 450 Parkway Drive, Broomall.

The Advance Bulletin The Newsletter About Your Health And Caring For Your Body

ARE YOU EXPERIENCING LOWER BACK PAIN? Chances Are, it May be Caused by Another Issue

Your spine is a complex part of your body – it requires proper posture, flexibility, coordination, and strength, in order to do its job correctly. When one of these elements is altered, your spine can emit painful responses that can settle in other nearby parts of the body. According to the National Institute of Health, approximately 80% of adults will experience lower back pain at some point in their lives. Back pain is actually the most commonly reported location of pain across the globe. But how often is the source actually another part of your body? PAIN IS USUALLY CONNECTED Your spine is a lengthy structure, and pain can travel along it. Let’s say you are prone to neck pain – perhaps you have a slouched posture from sitting at a desk all day and the pressure radiates in your shoulders. Or, maybe you’ve had a previous injury, such as whiplash, that still elicits painful stings every now and then. Now, let’s say you begin feeling pain in your lower back in addition to your neck pain. Why does this happen? Basically, the pains are connected to each other. Your head weighs about 10-12 pounds, which is roughly the weight of a bowling ball. When you slouch, or compensate pain by realigning your body, your back muscles have to work extra hard to keep you from toppling forward. Have you ever been so tired that your head begins to bob and it jolts you awake? That’s because your head is heavy! The weight from the motion wakes you back up because your body isn’t used to carrying it in that way.

This is also why pain in your lower back may occur as a result. Your back muscles are working in overdrive and may be constricting to try and hold you up. If you notice neck and back pain at the same time as one another, try sitting up straighter – it should help ease some of the stress! IS YOUR NECK THE CULPRIT? The most common combination of pain is in the neck and the back. If you are experiencing both, it is most likely stemming from the neck. We don’t typically think about it, but we use our necks for a lot of our daily activities. Even simple things, such as turning to grab something out of the cupboard or looking over your shoulder when backing out of a driveway, use a lot of neck muscles. When you do simple tasks such as these, do you find yourself turning your entire body, as opposed to just your head? If so, you could experience back pain along with your neck pain. When you have limited motion in your neck, your body compensates by twisting more than it usually would, thus over-rotating your lower back. This could cause a source of pain or general discomfort in the area, due to abnormal overuse. If you are experiencing neck pain, back pain, or a combination of both, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains! (continued inside)

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note of how far you are able to go. 3. Now, sit down in front of the same person. Repeat the same turning motions from a chair or couch. Again, have them take note of how far you are able to comfortably turn your head. 4. Ask if there were any differences in the turning movement. Did one side seem to turn further than the other? Was there a difference in standing vs. sitting? This test is helpful in finding out if your neck is causing (or is at risk of causing) pain in your lower back. If your movement is limited, especially sitting down, it means that the muscles in your back or upper back are tight. These constricted motions can cause pain in the lower back. HOW CAN PHYSICAL THERAPY HELP ME? Physical therapy is the leading recommendation for back pain. Physical therapists are trained to evaluate muscle and joint movement, and they can easily assist you in finding the root of your problem. They will thoroughly evaluate you to figure out why you are experiencing pain, determining the source and treating all affected areas. After your initial consultation, they will create a specialized treatment plan for you, based on their diagnosis of your specific needs. A physical therapist’s end goal is the same as yours – to get you feeling better, healthier, and more comfortable! If you are experiencing lower back pain and think it may be caused by an issue occurring in your neck, give us a call today. We’ll get you moving comfortably again in no time. Give us a call today at 610-544-8500 or visit advanceaquaticpt.com. We can help you say goodbye to your neck pain and live a better life in 2020. Source: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

It can sometimes to be difficult to determine if your back pain is rooted in your neck. This simple, at-home test can assist you in figuring it out: 1. Stand straight in front of another person. They will be your eyes regarding the movements you make. 2. Once they are watching you, turn your head as far as you comfortably can to the left. Repeat the same motion to the right. Have them take How Can I Tell If My Neck Is Causing My Back Pain? (continued from outside)

You’re Invited to the 3rd Annual Paul R. Maugeri 5K Walk/Run for MS!

Be a Run/Walker. ComeRun/WalkForACause:ACureForMultipleSclerosis! We encourage you to participate in the race!There will be a 5k run anda1milewalk.Allagesarewelcometorunor justcometoenjoy themusic,fun,andtheenergeticexperiencetobenefitagreatcause. We will have refreshments as well as kid friendly attractions! All participantsarealsoentered intoarafflefora65”SamsungUHDTV! Cost to Register : $25 | $30 beginning March 14th | Day of Event: $35 Paulwasanactivememberof theBroomallcommunity,MarpleTownshipLittleLeague, Delco Multiple Sclerosis (MS) support group, Delaware Valley local MS society, and MSRI. Paul’s inspiration touched so many, and we are thrilled to partner again with his familyand theDelawareCountycommunity tocarryonhis legacyofgivingback. Lastyear,over$8,500dollarswereraisedanddirectlydonatedtofindacureforMS.This yearweare looking forward to farexceeding lastyear’s total! Pullingthisraceoffcouldnotbepossiblewithoutgenerousdonationsandsponsorships from localbusinessesandcommunitymembers.

Be a Volunteer. We are looking for volunteers to help with our Annual Paul R. Maugeri 5k Run/Walk for Multiple Sclerosis. This is a great opportunity to motivate past, present, and future patientsalongwiththeirfamilyandfriendsparticipating intheevent. Volunteers can help with registration, T-shirts handouts, food and drink distribution at start and finish, directing or just cheering on runners for MS Research! Saturday, March 28 th | 9am– 12pm Advance Physical & Aquatic Therapy 965 Baltimore Pike, Springfield 19064 Directly Behind David’s Bridal

Sign Up Today! Visit: runtheday.com/register/detail/paul-r-maugeri-runwalk-for-ms-2020

Seasonal Affective Disorder (SAD)

Has your mood darkened with the shorter days and longer nights of fall and winter? If you’re like many people, getting less sunshine and being less active this timeofyearcancontribute tofeelingsof sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). The good news is that regular exercise can help boost your mood and guard against symptoms of seasonal affective disorder. EXERCISE AND SEASONAL AFFECTIVE DISORDER According to the Centers for Disease Control (CDC)andPrevention,14percentofpeople in the United States experience SAD (also known as seasonal depression). But research shows that many people can manage or avoid SAD with 30 to 60 minutes of exercise and 20 minutes of exposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants

who do not exercise.These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well-being as well as a trim waistline. Try the tips for maintaining your winter exercise routine this winter: • Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Manypeoplefindmeetingwithapersonalfitness trainerhelpsthemstickwiththeirexerciseroutine. Personal fitness trainers also can help vary workouts to keep them interesting and effective.

GET PROFESSIONAL HELP IF YOU NEED IT Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than 2 weeks, schedule an appointment with one of our physiotherapists. We will provide you with techniques in addition to exercise to manage stress. References: Rosen LN, Targum SD, Terman M. Prevalence of seasonal affective disorder at four latitudes. Psych Res. 1990. 31;131-144. RosenthalNE.Winterblues:everythingyouneed toknow tobeatseasonal affective disorder. New York, NY: Guilford Press; 2006. Blumenthal JA, Babyak MA, Doraiswamy PM, et al. Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosom Med. 2007;69(7):587-96. Centers for Disease Control (CDC) and Prevention. CDC Features. Insufficient sleep is a public health epidemic. www.cdc.gov/features/ dssleep/. Accessed November 1, 2016. Centers fordiseaseControlandPrevention.AlcoholandPublicHealth. Frequently asked questions. http://www.cdc.gov/alcohol/faqs.htm. Accessed November 1, 2016.

Try this movement if you are experiencing back pain Exercise Essential

Tasty Recipe Grilled Shrimp Tacos with Sriracha Slaw

Helps Relieve Back Pain

www.simpleset.net

FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 seconds and repeat as needed.

• 1 lb. large shrimp, peeled & deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas

• 1/4 cup extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper

Inasmallbowl,mix togetheroliveoil,cilantro,and1/3of the lime juice.Seasonwithsalt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coatedand letmarinate20minutes.Meanwhile,makeslaw: Ina largebowl, tosscabbage withmayo, remaining lime juiceandsriracha.Seasonwithsalt.Heatgrill tohigh.Skewer shrimpandgrilluntilcharred,3minutesperside.Grill tortillasuntilcharred,1minuteper side. Serve shrimp in tortillas with slaw.

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