Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long.
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INSIDE How To Improve Your Stride • Free 15 Minute Consultation Exercise Essentials • Healthy Recipe • Patient Success DON’ T LET EVERYDAY TASKS BECOME A PAIN IN THE BACK
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
DON’ T LET EVERYDAY TASKS BECOME A PAIN IN THE BACK
Doesgoingforawalksound likeabigpain intheback?Forthosewhostrugglewith chronicbackpain,eventhebasictaskofgoingforawalkcanbeoverwhelmingand painful.Backpaincanstrikeatany time.Whether in theupperback,surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that iscausingyourpain todevelop in thefirstplace.Theonly thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed overtime,physicaltherapycouldbetheanswertohelpingyouenjoy lifefreeofback pain.Andthesecrettosuccess is learningtoapproachrecoveryonestepatatime.
Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in themorning,getting toand fromwork,movingyourwayaround theoffice,and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feetevensooner thanyou thoughtpossible.What’smore, for thosewhoareable to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.
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H OW T O I MPR OV E Y OUR S T R I D E
wearasneakerthat isgoingtoprovideyouwiththearchsupportthatmeetsyour individualneeds.Thismaymeanupgrading fromyourminimalsupportsneaker to something more athletically designed. 2.Tryacustom insert inyourshoe.Ofcourse,youcan’twearsneakersall the time. Whenyouareattheoffice,professionalfootwearmatters.Youmayfind ithelpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that maybe impactingthewaythatyourbackfeels.Takeafewminutes inthemorning andagain intheafternoontostretchyourback,andthenmakeapointofkeeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time. Contact your physical therapist by calling
When you are experiencing regular back pain—especially if you are experiencing backpainwhilewalking—youshouldconsiderways thatyoucan reducebackpain by taking small steps to support your back. There are several things that you can doathome to improveyourstride,whichcanmakeasignificantdifferencewhen it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule forwalking istowearsneakers,notallsneakersarecreatedequally.Youneedto
801.293.8888 to learn more about how you can take steps to start improving your posture today.
H E A LT HY R E C I P E BERRY ALMOND SMOOTHIE BOWL
E X E R C I S E E S S EN T I A L S
Try this exercise to keep your body strong and flexible.
INGREDIENTS
Alleviates Back Pain
www.simpleset.net
• ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
• ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon
Supine Leg To Chest Lieflatonyourbackwithbothkneesbentandyour feetflaton thefloor. Bring your knee up toward your chest as high as you can. Use your arms to gently pull your knee further. Return to the starting position, then repeat 6 times.
DIRECTIONS Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
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ATTENTION PAIN SUFFERERS Get Easy Relief For Your Pain With A Simple Click...
Do you or someone you know have back or neck pain? As a current or past patient, you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.balancedbodypt.com , and scroll down to the middle of the page for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
You can download the FREE Back & Neck Pain e-book on our homepage at:
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