Health &Wellness The Newsletter About Your Health And Caring For Your Body
Step Towards A Pain-Free Journey! 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. Relying on pain medications to help you overcome back pain will leave you disappointed. (continued inside) WALKING AWAY FROM BACK PAIN
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“Move Like You Never Suffered From Discomfort!” WALKING AWAY FROM BACK PAIN
• Fixing Your Stride • Relieve Back Pain In Minutes • Patient Success Spotlight • Fall Recipe
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 is causing your pain to develop in the first place. The only 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 over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time. Walking Your Way Pain-free. 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 the morning, getting to and from work, moving your way around the office, 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 feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.
FIXING YOUR STRIDE
When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when 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.Makesure thatyouarewearing the right typesofshoes.While thegolden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs.This may mean upgrading from your minimal support sneaker to something more athletically designed. 2.Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful 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 may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping 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.
Creamy Chicken & Wild Rice Soup Eating Right Never Tasted So Good!
INGREDIENTS • 2 tbsp olive oil • 1½ lbs boneless chicken thighs • 2 (8 oz) packages sliced mushrooms • 1 (32 oz) carton reduced-sodium
• 1½ cups thinly sliced leeks • 1½ cups ½-inch sliced celery • ¾ cup uncooked wild rice • ¾ tsp salt • 1 (12 oz) package soft, tofu • 1 cup low-fat milk (1%) • ¼ cup all-purpose flour • 1 tbsp fresh thyme leaves
chicken broth • 2 cups water
DIRECTIONS In a 12-inch skillet heat oil over medium-high. Add chicken; cook 6 minutes or until browned, turning once. In a 6-qt. slow cooker combine chicken, mushrooms, chicken broth, water, leeks, celery, wild rice and salt. Cover and cook on low 6 hours or high 3 hours. Remove chicken from cooker. Coarsely shred chicken using two forks. If using low setting, turn to high. In a blender combine the tofu, low-fat milk, flour and thyme leaves. Cover and blend until smooth. Stir into mixture in cooker. Cover and cook 30 minutes more or until thick. Stir in shredded chicken.
ELIZABETH (908) 527-6001
JERSEY CITY (201) 433-6001
Attention Pain Sufferers!
Patient Success Spotlight
Really helped me out a lot!
Do You Know Someone Who Is Suffering From Pain?
• Decrease their pain • Increase their strength • Increase their activity level We can help:
• Increase their flexibility • Improve their health • Get back to living
Share This Coupon With A Friend Or Family Member FREE PAIN RELIEF SCREENING CARE TO SHARE
“I came here because of pain in my back and my right heel. When I got the pain, I wasn’t able to bend down or lift anything. I had a lot of problems with sleeping and wasn’t able to sleep through the night. I also wasn’t able to sit in a chair for long periods of time without pain. Now I feel great, just wonderful! I have no problems with sleeping whatsoever. My heel is also great. I’m able to walk up and down stairs with no problems in my back or heel. Sitting in a chair also does not cause any immediate back pain anymore. I think the facility was wonderful. Dr. Asha, Diana, and the entire staff really helped me out a lot. I would definitely tell everyone I know to come here for physical therapy!” - Vincent F.
Expiration Date: 12/28/2018
ELIZABETH (908) 527-6001
JERSEY CITY (201) 433-6001
Take Care of Your Aches and Pains Before It’s Too Late.
HAVE YOU MET YOUR INSURANCE DEDUCTIBLE?
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
CORNER PECTORAL STRETCH Stand in corner, arms slightly above shoulder height and your elbows bent, forearms flat against the sides of the wall. Move chest towards the wall, feeling a stretch in the front of your chest. Repeat twice.
Do you have a family insurance plan? Have you had surgery this year? Have you used your insurance more than usual? If you answered yes, you are more likely to have a $0 balance remaining on your out-of-pocket expenses. This means the cost could be minimal or completely covered by your insurance plan. Now is the time to come in for physical therapy! Let us help you get a head start going into 2019 before your deductible renews again.
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