TotalCarePT_Is Your Back Pain Caused By Your Hips?

Health &Wellness The Newsletter About Your Health And Caring For Your Body

IS YOUR BACK PAIN Caused by Your Hips?

• How Can I Tell If My Hips Are Healthy? • Exercise Essentials

• Healthy Recipe: Spaghetti Squash Alfredo • Patient Success Spotlights


Health & Wellness The Newsletter About Your Health And Caring For Your Body


Inside: • How Can I Tell If My Hips Are Healthy? • Exercise Essentials • Healthy Recipe: Spaghetti Squash Alfredo • Patient Success Spotlights

The Centers for Disease Control (CDC) states that over 80% of the population will experience back pain at some point in their life. In fact, the World Health Organization estimates that approximately 149 million workdays are lost due to back pain. While millions of Americans experience back pain, the majority of back pain cases are non-specific, meaning that there is not a primary cause, such as a fracture or disc protrusion. With non-specific back pain, there are usually three common factors that are

You may be thinking, “What do my hips have to do with my back pain?” Well, your hips have a very large range of motion that works together with the movement of your back. Your hips contain thick Y-shaped ligaments known as “iliofemoral ligaments” that work to provide support. With prolonged sitting over weeks, months, or years, these ligaments shrink, reducing the natural movement of the hip joints. When the iliofemoral ligaments shrink, they begin to yank and pull on the pelvis, which is attached to your spine – thus causing back pain. Additionally, this can cause the pelvis to tilt, altering the posture of your spine and increasing strain. Luckily, this can be resolved through improving your hip mobility. Contact Total Care Physical Therapy today to find out how!

contributing to it: 1. Poor posture. 2. Weak core and gluteus muscles. 3. Poor hip flexibility.

Your hips are part of a kinetic chain, meaning that they make up a combination of weight-bearing joints that must function together in harmony in order for your body and posture to function properly. If one part of the kinetic chain is out of balance, stress may be placed on another part of the body – such as the back. Fortunately, you can test your hip mobility with some at-home tests. If you notice that any of these bring you pain or discomfort, don’t hesitate to contact Total Care Physical Therapy as soon as possible to find relief. 1. Hip Mobility Test • Lie on your back with your legs straight out. • Cross one ankle above the other knee, cross-legged in a “figure 4” position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause back pain or hip discomfort on that side. How Can I Tell If My Hips Are Healthy?

2. Hip Squatting Test • Keep your knees parallel, facing forward.

• Squat down as far as you can, keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can

indicate a hip motion problem on one side. Find relief for your back pain today!

If you are looking for a safe and effective treatment method for treating your back pain and figuring out if it is originating from your hips, contact Total Care Physical Therapy today to consult with one of our physical therapists. Your physical therapist will conduct a comprehensive exam to determine the best individualized treatment plan for your needs. This will include targeted stretches and exercises in addition to any pain-relief modalities your physical therapist deems fit. Our mission is to help relieve your painful back symptoms while simultaneously improving your hip mobility, strength, and function. Contact us today at 908-262-7404 to get started on the first steps toward relief!

Healthy Recipe: Spaghetti Squash Alfredo

• 1 c. Half and Half • 3 tbsp. butter • 1 c. Parmesan cheese • 4 tbsp. shredded Mozzarella cheese

INGREDIENTS • 4 lb. spaghetti squash • 1/4 tsp. salt • 1/4 tsp. pepper

DIRECTIONS Scoop out and discard seeds from spaghetti squash halves. Prick outsides all over with sharp knife; season insides with 1/4 teaspoon with each salt and pepper. Microwave, cut sides down, on largemicrowave-safe plate on high 10minutes or until tender. Meanwhile, in small saucepan, heat half-and-half and butter to simmering on medium-low; simmer 5 minutes, or until reduced slightly, then whisk in finely grated Parmesan cheese. With fork, scrape flesh of each squash half to separate into strands, leaving 1/2-inch border on sides; divide sauce among halves and top each with 2 tablespoons shredded mozzarella cheese. Broil 1 to 2 minutes or until bubbly and browned in spots. Optional: Serve with green salad.


Discover How To Live Pain Free!

Patient Success Spotlights

At Total Care Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST 2. DISCOVER WHY YOUR PAIN HAS COME BACK 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA

“I’ve been going to Total Care PT for several months and I love it. When I walk through the door I’m always greeted with a friendly smile. It has a great atmosphere that can’t be found anywhere else. Every patient gets one on one attention that myself and every customer desires. Everyone at Total Care PT is truly dedicated to get all of their customers healthy and are willing to do what it takes. Whether it’s letting me finish what I have to do even if my hour has passed or getting calls on weekends just to check in with how I’m doing. I was even given bands to use at home to help me recover quicker. They also are very accommodating as I have a tight schedule but they seem to always find a way to fit me in. Indubitably, Total Care PT is the total package and I couldn’t be happier with their efforts to get me healthy.” —Jeffery S. “I was even given bands to use at home to help me recover quicker.”

Mention This Coupon To Receive A ARTHRITIC PAIN ANALYSIS • Cost Effective • Non-invasive • Safe & Natural • State-of-the-art Facility Features of Physical Therapy: DO YOU SUFFER FROMARTHRITIS?

Exercise Essentials Try this stretch if you are experiencing back or hip pain.

Relieves Back & HIp Pain

Exercises copyright of

Spinal Rotation Lie on your side, with torso and legs straight. Bend your top knee up and rest it on a support as shown. Holding your knee in place, reach under your side with your top arm and grab your rib cage. Pull your ribs upwards as you rotate your shoulder blade toward the floor behind you. Follow through with your head by looking over your shoulder. Hold for 2 seconds and repeat exercise 5 times on each side.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Call Today! 908-262-7404

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