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, over 80 percent of the U.S. 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.
N E W S L E T T E R
DON’T LET YOUR BACK PAIN SLOW YOU DOWN ALSO INSIDE TIPS TO PREVENT BACK PAIN • HEALTHY RECIPE WHAT OUR PATIENTS ARE SAYING • EXERCISE ESSENTIALS
N E W S L E T T E R
Back pain can hinder your day-to-day activities. Left untreated, it can even leadto long-term joint,spineandnervedamage.Asoneofthemost commonphysicalcomplaints,over80percentoftheU.S.populationwill suffer from it at some point in their lifetime. The pain itself can hinder yourabilitytoreach, lean,kneel, liftorbend. Itcanalsohinderyourtime spentwithfriendsandfamily.Directpainaside,minorachesandcramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? Afewthingscausebackpain.TheAmericanPhysicalTherapyAssociation covers each of these, but the following are leading causes: DON’T LET YOUR BACK PAIN SLOW YOU DOWN
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, physical therapy and medication. Where medication is considered, anti-inflammatory drugs,analgesicmedicationsandcounter-irritantsarethemostpopular. 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.
Ifyou’resufferingfrombackpain,call 903.389.7433 to talk with your physical therapist today and schedule your appointment!
Sources http://www.apta.org/ 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
• Improper lifting form • Limited hip, spine & thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination
• Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage
IF YOU’RE INTERESTED IN THERAPY OR PERSONAL TRAINING, VISIT LOTTPHYSICALTHERAPY.COM TODAY!
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. • LIFT PROPERLY You pick things up constantly. Even if you’re lifting something right, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. • USE 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. • USE STRENGTH TRAINING Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, 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 physical therapist, either. 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! TIPS TO PREVENT BACK PAIN
INGREDIENTS • 2 tbsp vegetable oil • 1 small onion, diced • 2 tbsp minced garlic • 2 jalapeños, finely diced • 6 cups low-sodium chicken broth • 2 limes
• Salt & black pepper • One 14.5 oz can of diced tomatoes • One 14.5 oz can of black beans • 3 chicken breasts, boneless
• 1 cup of chopped cilantro leaves • One 8-inch flour tortilla • 1 avocado • 1 cup, shredded Monterrey cheese
INSTRUCTIONS Ina largesaucepanheat thevegetableoil.Add theonionsandcook for2minutes.Once theonionshave softened, add the garlic and jalapeños and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20 to 25 minutes. Once chicken is cooked, remove from pot. When cool enough tohandle,shred itandset itaside.Add lime juiceand freshcilantro to thepot. Inaservingbowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.
HEALTHY REC I PE CHICKEN TORTILL A SOUP
IF YOU’RE INTERESTED IN THERAPY OR PERSONAL TRAINING, VISIT LOTTPHYSICALTHERAPY.COM TODAY!
WHAT ’ S YOUR NEW Y EAR ’ S RESOLUT I ON?
WHAT OUR PAT I ENTS ARE SAY I NG :
“Lott’s has the best physical therapy machines than anywhere I have seen.The therapists and the assistance are great.They are well-trained and friendly. I love Dr Seth Watson (although I am sure he doesn’t think I do). Lott’s, you deserve the 5 stars for excellence. Not only will I recommend Lott’s to my friends, I already have. Thank you, Seth and all the staff at Lott’s!” -Sharon B.
It’s not too late to start your New Year’s Resolution! Let Lott Fitness Center & Physical Therapy help you become a stronger, healthier you! Visit our state- of-the-art fitness center, featuring tools and equipment designed to achieve your health-centered New Year’s Resolutions!
STAF F SPOT L I GHT STEPHANIE MC VAY, PERSONAL TRAINER
HAS YOUR PA I N COME BACK?
Stephanie is an Action Certified Personal Trainer and Group Fitness Instructor. Fitness has always been an important part of her life and after being a stay at home mom for the past 4 years, she has decided to use her passion for fitness to help others. She believes that if you train hard and stay consistent, you can reach any goal you have for yourself. She offers both one on one and group training. To contact Stephanie, call 903-641-5151 or email stephaniemcvay@yahoo.com for more information.
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Feel free to call us and ask to speak to your therapist.
Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment.
WE ’ RE HERE TO HE LP YOU !
EXERC I SE ESSENT I AL S A SAFE EXERCISE TO RELIEVE BACK PAIN
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 the fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 6-10 times.
We accept most insurances and will verify benefits for you so that you can get started right away! Call us to schedule your evaluation today!
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Always consult your physical therapist or physician before starting exercises you areunsureofdoing.
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