Innovative Newsletter NATURAL BACK PAIN RELIEF
Do you suffer from an aching back? For some, this can be a slight nagging ache, and others a sharp crippling pain. Whichever category you fall into, back pain can keep you down and out from fully enjoying life’s activities. Whether it stops you from performing well at work, or you have to think twice about bending down to play with your children, back pain can be a real pain. However, you
are not alone. (continued inside)
Cheryl Howard PT, DPT, Cert. MDT Owner
NATURAL BACK PAIN RELIEF
7 Tips For Avoiding Back Pain Exercise To Help With Pain
Innovative Practice News
“Determination is an inside job, but inspiration comes from Quote of The Month:
• Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6% reported at least one episode of severe acute low back pain within a one-year period. • More than two-thirds of back strains are caused by lifting and other exertions like pulling and pushing. • Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture, or cancer. The good news is that there is help for back pain sufferers and that is our SPINE program. By improving the movement of your spine, posture, muscle stability and strength, you can have a much healthier, pain-free back.There is a lot that you can learn during the program to make sure you are in control of preventing your back pain from returning. Call us today to learn more about how our SPINE program can help you!
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Here are some interesting facts about back pain: • Back pain is the number one disability for those under age 45. • In the United States alone, there are an expected 31 million people with lower back pain at any given time. • Back pain runs second, after only the common cold, as the top reason for visiting a healthcare provider in the United States. • Experts believe that 80% of people will experience some type of back problem in their lifetime. That’s four out of every five people! • Around 30 to 40 percent of all workplace absences are due to back pain.
the outside.” - Barbara Aberc
FOR AVOIDING BACK PAIN Here are a few tips that are surprisingly effective at preventing back pain and keeping it from returning: 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. Studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain as well as all the other health benefits. 3. Quit smoking. Nicotine in smoke, restricts the flow of nutrient- containing blood to spinal discs, so smokers are especially vulnerable to back pain. 4. Sleeping position. If you’re prone to back pain, talk with our physical therapists about the best sleeping position. What is most important is to be in a comfortable position that you can sleep in to achieve the most rest. Sleeping on your side with your knees pulled up slightly toward your chest with a pillow between the knees is best during the first 15-30 minutes in bed. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Try to avoid sleeping on your front.
5. Improve your posture. Find a good chair to sit on. Avoid soft couches or chairs that put you in a slouched position. Find a chair that will allow you to keep your feet flat on the floor when you sit. With standing, try to alternate your positions and walk around if possible. Have one foot forward when standing and switch this every 10 minutes. 6. Watch how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects. 7. Use supportive shoes. A good pair of shoes, with cushion can reduce pressure on your back. Avoid using high heels as they shift your center of gravity and strain your lower back. There is a lot that you can do to prevent back pain and alleviate it quickly when it starts. The important part is to work with your physical therapist to address the underlying cause of your back pain. This puts you on the right path to a healthy back that will support you pain free for a lifetime. To learn more about our SPINE program, contact us today and get on the correct path to a strong, healthy back!
“By the third week I was 80% pain free and by the 5th week I was totally pain free!” “When I first came to Innovative PTfor leg and foot pain in September, I did not think there was anything that could be done to help. Well I was quickly proved wrong by Ashley McAvoy & Nathan Reed. By the third week I was 80% pain free and by the 5th week I was totally pain free! Ashley and Nathan show total care for their patients and I say thank you for a job well done...” - Thomas B. “The employees are friendly and treat you with respect.” “I am very happy here at Innovative PT. The employees are friendly and treat you with respect. Nate is a gentle giant and is so patient with everything! Thank you!” - Linda C.
• 1 tsp garlic-herb • 1 tsp ground cumin • ⅛ tsp salt • 1 (15 oz) can kidney beans • 1 cup frozen mixed vegetables • ¼ cup light sour cream • Fresh cilantro (optional) • 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can tomatoes • 1 (8 ounce) can tomato sauce • 1 cup water • 4½ tsp chili powder
Lightly coat an unheated large saucepan or Dutch oven with nonstick cooking spray. Preheat over medium-high heat. Add oil; swirl
to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.
Exercise To Help With Pain: Try this simple exercise to help you feel better... Share this with a friend or family member to help keep them healthy too! QUADRUPED ALTERNATE ARM While in a crawling position, slowly raise up an arm out in front of you, while lifting the opposite leg. Hold for 15 seconds. Repeat 10 times on each side.
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NYS Senator Patty Ritchie’s Senior Health and Wellness Fair at Jefferson Community College McVean Student Center Gymnasium. “I love that PT is uplifting, offers hope and encouragement,” said Dr. Cheryl Howard. “Physical Therapy is your refuge, giving you a little joy when you need it. Be a part of the Innovative family! Don’t forget to invest in your health, you are awesome.” Our sincere appreciation goes out to long-time patient and friend, Donna Comet, for donating her time to represent physical therapy and the multitude of wins she has had with Innovative over the past 20 plus years! We are grateful for the support of our staff, Betsy Hutchinson, and Dr. Howard’s mother, Marjorie Scott, for sharing their expertise and perspective with the senior community. THIS IS YOUR PT MOMENT. IT’S SO EASY. IT’S QUICK. STRENGTHENING OUR COMMUNITY AND FAMILY! Celebrating THIS INNOVATIVE MOMENT!
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