Our Monthly Climb The Newsletter About Your Health And Caring For Your Body
Core Strength & Back Pain • Relieve Back Pain In Minutes Healthy Seasonal Recipe • Patient Success Spotlight GETTING TO THE CORE OF BACK & NECK PAIN
Our Monthly Climb The Newsletter About Your Health And Caring For Your Body
GETTING TO THE CORE OF BACK & NECK PAIN
Back and neck pain are two of the most common issues that American adults experience,puttingahugephysicalandeconomicburdenonworkingAmericans 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 issomewhatcommonthatneckpainandbackpainareactually related.Corestrengthcanhaveahuge impactonyouroverallhealthandwellness, 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 likeacaraccidentoraslip-and-fall injury,tomorechronic 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 tocausemoredamage to theneck.This iswhyworkingwithaphysical therapist to address neck pain is wise. A physical therapist can help treat neck pain by improvingrangeofmotion,usingtargetedmassagetechniques,andby improving
strengthasneeded.Forexample, inmanysituations,neckpaincanbe treatedby improving core strength. BACK PAIN 101 Severebackpain impactsmorethanhalfofthepopulation,andmanyofthosewith pain inthebackasaresultof injuryendupdealingwiththatpain longterm.Oneof thebiggestproblemswithbackpain is thatonce itdevelops, it isdifficult towork around it,andmanypeoplebeginmodifyingtheirmovementsasaresult,causing theirback tocompensate for the injurybyputtingpressureonothermuscles that eventually just leads tomorebackpain. For thisreason,backpaincanfrequently 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 physical therapist is the best way to cut your back pain issues in half. Physical therapy 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. Inmanysituations,workingwithaphysicaltherapistto improvecorestrengthcan significantly reduce the severity of your back pain.
Core Strength & Back Pain
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 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 promotingweight loss,andforthosewhoareoverweight,thiscouldalsohelpreduce pain in the neck and the back. Sometimes,whenyourcore isweak, itcancauseyoutoexperienceaddedpressure onareas likeyourneckandback.Therearea lotofwaysthatworkingwithaphysical 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. Ifyouhaven’tspentmuch timebuildingcorestrength in thepast, thenworkingwith a physical therapist is a great place to start. Your physical therapist 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. If you’re suffering from back or neck pain, call Ascent Physical Therapy at 503.427.0118 to schedule your appointment today, or visit ascentptnw.com for more information.
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, includingyourabdomen.Thesemusclesarecalledthecorebecausetheyare 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.
Relieve Back Pain In Minutes Try this simple exercise to keep you moving
Healthy Seasonal Recipe
RELIEVES BACK PAIN
ORANGE CRANBERRY BREAD
• 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
• 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt
Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, addwhitewholewheatflour,sugar,bakingpowder,bakingsoda,salt,cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! https://www.joyfulhealthyeats.com/moist-orange-cranberry-bread/
SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
For more information, call Ascent Physical Therapy at 503.427.0118 or visit our website at ascentptnw.com
Patient Success Spotlight
Meet our Sandy Clinic MVP! Katelyn is a Sandy native who very much enjoys all the PNW has to offer. She has 3 children that she shares with her husband of 10 years and 2 dogs that act more like humans than dogs. She played competitive softball for10years travelingalloverOregon and as far as Las Vegas, NV. Katelyn is very active in the sports community; especially the Sandy Youth Football program where shecurrentlyholds theboardpositionas the SafetyCoordinator.Whenshe’snotdoing the busy mom thing, she enjoys the outdoors and visiting her parents’ lake house in Pine Hollow.
I was walking and hiking with a lot of pain in my right knee and hips due to foot imbalances. Derek really helped me figure out some of the root causes to treat and strengthe them. Now I am back to normal and even stronger than before. I feel like I can walk and hike with confidence, no pain, and maybe even go back to some jogging! - Loretta L. “Now I am back to normal and even stronger than before!”
Kick Off A Healthy NewYear!
Do you use the new year as an annual health seminar with yourself? Try these 3 simple wellness tips to encourage a healthy and happy new year! 1. DRINK HALF YOUR BODY WEIGHT IN WATER When the body is dehydrated, it doesn’t run efficiently. Drinking water has plenty of benefits including increasingenergy,flushingout toxins, improvingskincomplexion and boosting immunity, to name a few. 2. START THE MORNING WITH A HYDRATING WARM DRINK I choose warm water and lemon because I like the taste. I’ve also seen apple cider vinegar concoctions that rehydrate and influence the body’s alkaline state, which has been noted for added health benefits. Drink these before coffee and breakfast for instant energy, likely from the rehydration process. 3. BE ACTIVE DAILY Aimfor30minutesofactivitydaily.Break itupthroughouttheday:10minutesbefore work, 10 minutes afterwards and 10 minutes home with the kids. If a long-term resolution seems daunting, aim for new measurable goals monthly. Thinkshort-termandcreateanewgoaleverymonth.For instance,comeupwithan idea likedrinkhomemade juicesorsmoothiesfivedaysaweekordon’teatpackaged snacks foramonth.Plus, ifyouget in the rhythmof it,youmightcontinue.Or ifnot, you know you will start a new goal the next month.
Don’t let pain become a way of life!
FREE BACK PAIN ANALYSIS
Call 503.427.0118 to schedule your appointment today!
16126 SE Happy Valley Town Center Dr #200 Happy Valley, OR 97086
Offer valid for the first 25 people to schedule. Expires 01-31-20.Page 1 Page 2 Page 3 Page 4
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