South Coast PT. Is Back Pain Slowing You Down?

N E W S L E T T E R

DON’T LET BACKPAIN STOP YOU! ALSO INSIDE

Exercise Essentials • Service Spotlight • Meet The Staff Healthy Recipe • Are You Suffering From Seasonal Affective Disorder? Back PainWorkshop: December 7th (Details Inside)

South Coast Physiotherapy 216 West St, Unit 305 Simcoe, On N3Y 1S8 P : 519.428.1234

South Coast Physiotherapy 422 Grey St Brantford, ON N3S 4X8 P : 226.777.7133

South Coast PhysioPlus 164 Colborne St West Unit 2B Brantford, ON N3T 1L2 P : 519.304.8822

Learn more by visiting our website southcoastphysiotherapy.ca

DON’T LET BACKPAIN STOP YOU!

When it comes to non-surgical solutions to back issues, Chiropractic Care is an increasingly common choice, whether your primary problem is a pinched nerve, bulging disc or chronically pulled muscles. The growing confidence in chiropractic medicine to resolve these issues stems in part from the practitioner’s ability to provide a concentrated focus on the pain and stiffness, especially for lower back pain and its related problems. Common chiropractic methods for back pain include spinal manipulation, involving quick pushes or motions to set vertebrae back into place, and spinal mobilization, a gentler method that helps enhance joint motions in your back. Though this treatment may sound painful, Chiropractic care focuses on correcting spinal alignment in an effort to relieve pressure on surrounding muscles, joints, and nerves in your lower back. Visit our website at southcoastphysiotherapy.ca or call 519.304.8822 to learn more information. Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause.  Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physiotherapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Back Pain Prevention Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. A little prevention goes a long way. CHIROPRACTIC CARE

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine, and nerve damage. As one of the most common physical complaints, up to 85 percent of the Canadian population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? Several issues can cause back pain, but according to the Canadian Physiotherapy Association, the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine & thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination

EXERCISE ESSENTIALS

Relieve Back Pain In Minutes!

SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

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you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a Physiotherapist or a Chiropractor. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you! If you answered YES, then you won’t want to miss our FREE workshop! Come learn the 3 most common causes of Back Pain, how you can find the recovery you need, and tips to keep away future pain. To register, call us today or email info@southcoastphysioplus.ca for more information! TEL: 1.888.217.1804 | 226.227.3511 | 519.304.8822 Saturday, December 7th, 2019 | 11am–12pm 164 Colborne Street West, Unit 2B, Brantford, ON - N3T 1L2 BACK PAIN WORKSHOP • Do you suffer with nagging low back pain? • Is your back pain keeping you from your favorite activities? • Are you tired of using medications to treat your symptoms?

If you want to avoid future back pain, you canmake sure you’re being good to your back by: LIFTING PROPERLY You pick things up every day. To ensure you are lifting correctly, make sure you’re facing the object, squat down by bending your knees while keeping your spine straight and lift with your leg muscles. Using proper formwill reduce the pressure and stress sustained by your spine. USING GOOD POSTURE When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. USING STRENGTH TRAINING Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, • • •

If you’re suffering from back pain, don’t wait! Schedule your consultation today or visit our website southcoastphysiotherapy.ca.

Sources http://www.apta.org/ https://physiotherapy.ca/

https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

MEET THE STAFF

HEALTHY RECIPE

BLACKENED CHICKEN & AVOCADO SAUCE

MICHAEL J. COOK Registered Massage Therapist DR. PHI WESSEL has been a practicing chiropractor in Southw stern Ontario since January 2019. He specializes in helping people restore the movement and function that they have lost. Dr. Phil primarily focuses on back, neck, and spinal conditions. Using a wide range of hands-on manual therapy Michael combines the best aspects of Massage, Acupuncture and Athletic Therapy to provide a safe but aggressive and effective, individualized rehabilitation programs ensuring the patient reaches their optimal goals quickly and

• ½ cup plain, Greek yogurt • 1 tsp lemon juice • ½ tsp garlic powder • 1 tsp salt • 2 tbsp green onions, thinly sliced

INGREDIENTS • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ avocado

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.

economically. techniques, including joint manipulation, soft tissue, and muscle release therapy, Dr. Phil helps patients reach their functional goals and relieve their pain. He has worked in a variety of settings, including the Buffalo New York Veterans Affairs Medical Centre, as well in multidisciplinary private practice and has treated patients of all ages from young teenage athletes to senior military veterans. When Dr. Phil is not in the office, he enjoys spending time with family and activities such as hiking, exercising, volleyball, and basketball.

Are You Suffering From SEASONAL AFFECTIVE DISORDER?

Try these tips for maintaining your winter exercise routine this winter:

Has your mood darkened with the shorter days and longer nights of fall and winter? If you’re like many people, getting less sunshine and being less active this time of year can contribute to feelings of sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). Thegoodnews isthatregularexercisecanhelpboostyourmoodand guard against symptoms of seasonal affective disorder. Exercise & Seasonal Affective Disorder AccordingtotheCanadianMentalHealthAssociation,about2-3percent of Canadians experience SAD (also known as seasonal depression). Another 15 percent experience a milder form making them slightly depressedwhilestillableto live lifewithoutmajordisruptions.People with SAD make up about 10 percent of all depression cases. But research shows that many people can manage or avoid SAD with 30- 60 minutes of exercise and 20 minutes of exposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants who do not exercise. These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well-being as well as a trim waistline.

• Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meetingwithapersonalfitnesstrainerhelpsthemstickwiththeir exercise routine. Personal fitness trainers also can help vary workouts to keep them interesting and effective. Get Professional Help If You Need It Although lack of sunlight and activity often are culprits of seasonal affectivedisorder,geneticsandhormonalchangesalsomaycontribute tothecondition. Ifexercisealonedoesn’t improveyourmoodandyour sadness persists for more than 2 weeks, schedule an appointment withoneofourphysiotherapists.Wewillprovideyouwith techniques in addition to exercise to manage stress. References: RosenLN,TargumSD,TermanM.Prevalenceofseasonalaffectivedisorderat four latitudes.PsychRes.1990.31;131-144. RosenthalNE.Winterblues:everything youneed toknow tobeatseasonalaffectivedisorder.NewYork,NY:Guilford Press;2006. BlumenthalJA,BabyakMA,DoraiswamyPM,etal.Exerciseandpharmacotherapy in the treatmentofmajordepressive disorder.PsychosomMed.2007;69(7):587-96. Canadian Mental Health Association. Seasonal affective disorder. cmha.bc.ca/documents/seasonal-affective- disorder-2/.AccessedOctober29,2019.

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