Newsletter for Eastern Shore Physical Therapy
NEWS L E T T ER
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A Day of Free Screens! Tuesday, November 10th | 7AM - 12PM
Who’s Eligible? • All past clients who have not been seen in PT inmore than 2months. • All present clients who have another problem currently not being treated. • All lovedones, family, or friendsof our past and present patients. • Any spouses who have been complaining of back pain especially. These exams are ideal for people suffering with pain from: If you are having pain or problems with day to day activities such as walking, standing, sitting for longperiods, goingupordownstairs, getting inorout of thecar, sleepingordriving thenyou should schedule your examnow.
We want to celebrate by thanking our current andpast patients and their friends andfamily.WeareprovidingFreeExamsat our clinic! The free exam consists of a 30 min one-on- oneappointmentwith thephysical therapist of your choice. They will listen to you about your problemandhowit impacts you. Theywill take measurements totesthowwell youaremoving and test your strength. After your exam, they will give you a written copy of: • The cause of your problem • A plan for what successful treatment looks like 314 Franklin Avenue, Suite 405, Bldg 4 Berlin, MD 21811 P: 410-641-2900
INSIDE: • How Can I Improve the Health of My Spine?
• Staff Spotlight • Free Workshop: Sciatica / Low Back
HEALTH & WELLNESS The Newsletter About Your Health & Caring for Your Body
AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH
Are you living with back pain? You may notice that your pain worsens each morning when you wake up, when you have to stand for more than 10 minutes, or when you have to walk long distances. The severity of back pain can range from minor dull aches to sharp stabbing pains. Pain that radiates from the spine down to the buttocks and legs is typically a sign of sciatica. However, your back pain can be avoided and resolved by improving your spinal health. Contact Eastern Shore Physical Therapy today to find out how. You may be wondering, “What does this mean? How can I tell if my spine is healthy?” When we think of health, we typically focus on nutrition, exercise, and heart health – but spine health is incredibly important, as well. Your spine does a lot for your body – it protects your spinal cord, allows you to breathe properly, and it is what allows your body to move. In fact, almost every function in your body is directly connected to the health of your spine.
This is why spine health is so important. If you are living with back pain, you know how limiting it can be. In order to make sure your spine is at its optimum health, you must achieve the following: • Good posture and spinal curves. • Strong abdominal and core muscles. • Strong spinal and gluteus muscles. • Good flexibility and balance with side-bending and rotation. • Good nutrition and rest at night.
Have back pain that won’t go away? We want to help! Call us at (410) 641-2900 or visit easternshorept.com today!
Call Eastern Shore Physical Therapy to talk with your physical therapist today!
3. If further assessment is warranted, your therapist might recommend you come in for an appointment.
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
How Can I Improve the Health of My Spine?
Of course, much like anything else, spine health is easier said than done. Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles, and nerves. Therefore, it takes a delicate balance to make sure it is at its peak level of health and function. Below are 6 ways to make sure you are doing everything you can to improve the health of your spine: 1. Practice proper nutrition Nutrition is a critical part of all health, whether you are focusing on your heart, joints, or spine – whatever you do, it is always important to eat right. Healthy fruits and vegetables contain the vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day. 2. Get some sleep Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up, as this allows the discs in your spine to rehydrate. Afterwards, continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. A strong spine and core allows you to move without stressing the discs or nerves in your back.
3. Maintain proper posture and balance If you sit at a desk during the day, make sure you are sitting in a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods of time, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. Proper balance is important for both the small muscles of your spine and your nervous system. You can enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 4. Go to a physical therapist for spine check-ups Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. At Eastern Shore Physical Therapy, our physical therapists are experts in the field of spine health who can help your back operate as it should. If youhavebeen livingwithbackpain, or you’d like toavoidpotential back pain, don’t hesitate to contact Eastern Shore Physical Therapy today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today!
Staff Spotlight
Caitlin Smith PT, DPT
Caitlin grew up on the eastern shore of Maryland and she attended the University of Maryland for undergraduate college where she graduated with a Bachelor’s of Science in Kinesiology. Caitlin continued her education at Mary Baldwin University where she received her Doctor of Physical Therapy degree in 2019. Following physical therapy school she completed Virginia Commonwealth University’s Neurologic Residency. During the residency she worked with individuals across the lifespan who had a wide variety of neurologic disorders including but not limited to: stroke, brain injury, spinal cord injury, multiple sclerosis, parkinson’s disease. During this time Caitlin gained experience with wheelchair seating and positioning and orthotic/prosthetic prescription. As a part of the residency she also completed additional coursework and mentorship in order to assure she was utilizing the best treatment methods to help individuals with neurologic conditions reach the best possible outcomes. Caitlin is happy to have returned to the eastern shore and fulfill a need of helping individuals in the community with neurologic conditions improve their quality of life. In Caitlin’s free time she enjoys spending time with her family and friends and going to the beach.
Feel Better By Eating Better
Exercise Essential
rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink water.
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that
includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’t Worry, “B” Happy. The B vitamins, including
Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week.
Sidelying Trunk Rotation
Did You Know? We Can Also Treat: • Arthritis • Back Pain • Balance • Chronic Pain • Dizziness • Headaches • Hip & Knee Pain • Neck Pain • Neuropathy • Pelvic Health • Sports Injuries • Work Injuries 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.
Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.
B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods
Free Workshop Sciatica / Low Back
• The#1SingleBiggestMistakepatientswithbackpainmakewhichactuallystops them from improvement in relief… • A sure-fire way to pick the right treatment for the cause of your back pain (and save you a ton of time &money). • What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery. When? Tuesday, October 27th at 6PM Where? Eastern Shore Physical Therapy If you’re confused about what to do and looking for answers, here’s some of what you’ll learn:
Call To Reserve Your Spot! (410) 641-2900
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