Newsletter for The Physio Studio
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
GETTING TO THE CORE OF BACK AND NECK PAIN
Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back. Neck Pain 101 There are a lot of reasons why neck pain may develop, including everything from sudden incidents like a car accident or a slip-and-fall injury, to more chronic issues, such as regularly hunching over a desk at
work or even practicing poor posture. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. What is more, addressing neck pain is sometimes difficult as there is so much potential to cause more damage to the neck. This is why working with a physiotherapist to address neck pain is wise. A physiotherapist can help treat neck pain by improving range of motion, using targeted massage techniques, and by improving strength as needed. For example, in many situations, neck pain can be treated by improving core strength.
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UNDERSTANDING YOUR PAIN
Try this movement in order to strengthen your core. EXERCISE OF THE MONTH http://1sudoku.com n° 318548 - Level Hard 3 Back Pain 101 Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around it, and many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physiotherapist is the best way to cut your back pain issues in half. Physiotherapy can address back pain by helping to improve your range of motion, strengthen the muscles in your back and surrounding areas, and by using targeted massage to reduce tension. In many situations, working with a physiotherapist to improve core strength can significantly reduce the severity of your back pain. Core Strength and Back Pain 8 1 6 3 4 4 7 5 3 6 7 7 9 You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. 5 9 6 2 7 5 8 4 There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely 2 6 7 1 4 6
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3 7 5 4 to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. 7 9 2 1 6 Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance- based activities like yoga. 5 9 2 4 4 3 7 2 4 3 If you haven’t spent much time building core strength in the past, then working with a physiotherapist is a great place to start. Your physiotherapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us. 3 7 2
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FUN & GAMES
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Stregthens Core
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NECK NOD Helps relieve neck pain.
5 3 8 1 7 Start with your neck in a neutral position, then slowly lower your head backwards and then forwards. Repeat 10 times. 6
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CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN
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Who Do You Know That Needs Our Help?
• Move Without Pain
• Stand Comfortably • Run & Walk For Longer Distances • Live An Active Lifestyle
• Bend & Move Freely
Scan the QR Code to follow us on social media and learn the latest about Physio Studio! Connect With Us On Social Media! HEALTHY RECIPE Blackened Chicken With Avocado Cream Sauce
• Balance Confidently
IF YOU KNOW SOMEONE THAT MAY BE ABLE TOBENEFIT FROM PHYSIOTHERAPY, PLEASE PASS ALONG THIS NEWSLETTER OR HAVE THEM CALL US DIRECTLY TO SCHEDULE AN APPOINTMENT.
AJAX LOCATION: 289-205-0646 WHITBY LOCATION: 905-665-1999 OSHAWA LOCATION: 905-841-9118 Please provide your name and a requested time if you wish to use this service. We Accept Text Appointments
Ingredients
• 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ cup plain, Greek yogurt • ½ avocado • 1 tsp lemon juice
• ½ tsp garlic powder • ⅛ tsp salt • 2 tbsp green onions, thinly sliced
Directions
Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.
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