Live Life Pain-free
Health & Wellness Newsletter
ARE YOUR HIPS KILLING YOUR BACK? NEWSLETTER
Live Life Pain-free
Health & Wellness Newsletter
ARE YOUR HIPS KILLING YOUR BACK?
INSIDE : • How Healthy Are Your Hips? • Standing Tall
• Relieve Aches & Pain In Minutes • Patient Success Spotlight
Are you like many people, with an aching back at the end of the day or worried about lifting an object due to your back going out? You are not alone, over 80% of the population will suffer back pain at one time or another in their life according to CDC data. It is the price we pay for walking upright on two legs. However, the majority of back pain is non-specific, meaning that there is not a primary cause, such as a fracture or disc protrusion. As physical therapists, we know that a high percentage of people suffering with back pain actually have 3 common problems or a combination of them all: • Poor posture • Weak core and gluteus muscles • Poor hip flexibility How tight hip ligaments can cause low back pain Your hip joints have to travel through a very large range of motion. There are thick Y shaped ligaments that surround the hip joints called the iliofemoral ligaments, which provide
support. However, with prolonged sitting over weeks, months or years, these ligaments shrink, reducing the natural movement of the hip joints. Whenever you walk, instead of your hips moving naturally, the ligaments yank and pull on the pelvis, which is attached to your spine. This causes inflammation, strain and pain to the back muscles. Furthermore, the loss of hip motion can even cause your pelvis to tilt, altering the posture of your spine and increasing strain. By improving hip mobility, back pain can typically be relieved quite quickly. When you suffer from back pain, make sure that you have an expert physical therapist look at your movement. Even though your back may ache, it may not be the source of your problem. Call us today to discover how our programs can pinpoint the cause of your pain, relieve it quickly and teach you how to maintain a healthy spine.
YOU DO NOT NEED A DOCTOR’S PRESCRIPTION TO SEEK PHYSICAL THERAPY IN THE STATE OF VIRGINIA YOU HAVE DIRECT ACCESS TO PHYSICAL THERAPY
HOW HEALTHY ARE YOUR HIPS?
You can easily check your hip motion by doing the following tests. If you discover your hip motion is limited, you feel pain or strong discomfort, it’s time to get your hips checked by our physical therapy professionals. Try these tests and see how mobile your hips are: Hip Mobility Test • Lie on your back with your legs straight out. • Cross one ankle above the other knee cross legged in a figure 4 position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause pain in the back or hip discomfort on that side. Hip Squatting Test • Keep your knees parallel facing forward. • Squat down as far as you can keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side.
Call us today to schedule an appointment!
HEALTHY RECIPE: BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE
INGREDIENTS •4 (4 oz) chicken breasts •2 tbsp blackened seasoning •½ cup plain, Greek yogurt •½ avocado
•1 tsp lemon juice • ½ tsp garlic powder •⅛ tsp salt •2 tbsp green onions, thinly sliced
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.
STANDING TALL: The Benefits of Standing Desks and Alternate Seating Options at Work
Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day. Sedentary lifestyles, such as those traditionally associated with desk jobs, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks! What’s the best desk for you? Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for workplace environments, so employees can spend a large amount of their day standing or stretching, with the opportunity to rest when they become tired. Making the most out of your work day: Studies suggest whether you choose a standing or adjustable desk for your work day, integrative support can be beneficial in easing yourself into the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not. In addition to the type of desk you stand at, ergonomics is also an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on employee happiness, productivity, and well-being. Get assistance from a physical therapist: At Centra Rehabilitation, we can provide specialized programs for making the most out of your work day. Our programs focus on integrative support for beginning a new workplace lifestyle, such as implementing a standing or adjustable desk into your daily routine. We can also provide you with tips and techniques for arranging the best ergonomically efficient area to work. Don’t let the stresses of work take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. Schedule an appointment with Centra Rehabilitation today to get started on some integrative lifestyle changes that can help brighten your mood, enhance your creativity, and reduce your risk of developing health issues while you are at work!
PATIENT SUCCESS SPOTLIGHT
“My wife and I live nearby. This facility is a wonderful addition close to home. They provided excellent care for myself and my family on multiple occasions.” - Paul M.
CALL US TODAY IF YOU ARE EXPERIENCING ARTHRITIS PAIN
EVERY STEP YOU TAKE
VISIT A CENTRA LOCATION NEAR YOU!
Jamerson Family YMCA
434-315-2920 434-656-4607 540-425-7670 434-200-4668 434-200-7600 434-200-4200 434-237-8160
The Benefits of Wearing a Pedometer by Krista Leake PT, DPT, ATC
Centra Virginia Baptist Hospital
Center for Pelvic Health
Centra Lynchburg Medical Center 434-200-7860
10,000. Sound like a lot? This number is the often the preset goal for one of the most underrated forms of exercise: walking. Pedometers have grown to be more popular over the years especially as new technology emerges and many smart devices are able to count your steps for you. Pedometer Benefits. The single, most important benefit of wearing
FREE PAIN CONSULTATION
a pedometer lies in the fact that it is a great motivational tool for promoting physical activity and fitness awareness. A 2007 summary of 26 studies by Stanford researchers published in The Journal of the American Medical Association, found that walkers using pedometers completed about 2,000 more steps daily than walkers who did not use a pedometer. The pedometer users experienced a 27% increase in overall physical activity level. In addition, studies have shown that those who track their steps with a pedometer are associated with increased physical activity, weight loss, and better blood pressure than those who don’t track their steps and walking at a pace of 3 mph counts as moderate intensity exercise! Walking is one of the easiest ways to get exercise. If you’re in a non-walking rut, wearing a pedometer might be one of the least expensive and most effective ways to climb out of it! Like a lot of exercise programs the positive effect of using a pedometer can diminish over time, but having an activity goal combined with the use of a pedometer is an important factor in keeping that from occurring. Setting a goal and using a pedometer are a winning combination that can help you stay motivated. A well-known common goal is 10,000 steps a day (or about 5 miles) which may seem daunting. However, if you figure that the majority of us usually take 6000 to 7000 steps a day then you can see 10,000 steps becomes easily reachable with a little extra time and effort. How to Get Started. The best way to get started is to set yourself up for success. These are some tips: • Find a walking buddy, or buddies! It’s always easier to be active when you have someone who is willing to work towards a same goal • Walk up and down stairs/hills. Walking on an incline/decline burns more calories • Set a reminder. Create an alarm every hour reminding you to take a brisk walk Pedometers have a lot going for them. They are small, unobtrusive, easy to use and relatively inexpensive. Age makes no difference in who can wear them nor does the level of activity of the user. Young or old, sedentary or fitness buff, pedometers can be everyone’s best walking buddy. Combine pedometer use with a set daily goal and you’re on your way to a healthy, active life. • Start with a lower step count, it doesn’t have to be 10,000 • Have a goal: aim to increase your step count by 200 steps everyday
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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
WALL SQUAT Strengthen your quadricep muscles by standing with back against wall. Perform a squatting motion, sliding down the wall. Hold for 10 seconds. Rise up, straightening at the hip. Repeat 6 times.
HIP FLEXION AROM - BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Hold for 30 seconds. Return to the start position with control. Alternate legs.
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Lift knee high
Discover How To Live Pain-free
At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to call Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury OUR OUTCOMES SPEAK FOR THEMSELVES
should feel a stretch on the inside of your leg
1. Call and talk to a therapist
2. Discover why your pain has come back
3. Schedule your custom recovery program today
Call Today 434.200.7600
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