Newsletter for Eastern Shore Physical Therapy
Health &Wellness The Newsletter About Your Health And Caring For Your Body
FIND RELIEF FOR YOUR ACHING BACK WITH PHYSICAL THERAPY
INSIDE:
• 6 Tips For Avoiding Back Pain • We’ re Keeping Your Heal th In Mind
• Relieve Pain In Minutes • 4 Simple Ways To Make Hydration A Habit
WE ARE OPEN! CAL L US TODAY !
Health & Wellness The Newsletter About Your Health And Caring For Your Body
FIND RELIEF FOR YOUR ACHING BACK WITH PHYSICAL THERAPY
According to the American Physical Therapy Association, back pain is the most commonly experienced type of pain across the United States. In fact, one in every four Americans has experienced back pain within the last three months. The type of pain felt in your back can vary, froma slight nagging ache to crippling, shooting pains. Because of this, it is no secret that back pain can limit you from enjoying your daily life to the fullest. Fortunately, Eastern Shore Physical Therapy can get you the help you need so you can improve your quality of life! DID YOU KNOW THIS ABOUT BACK PAIN? “Back pain” is an all-encompassing term used to describe a vast number of conditions that cause pain in the upper or lower back. Sports-related injuries, poor posture, and car accidents are just a few of the many ways that someone can develop back pain. Themost common cause of back pain is fromsustaining an injury. This can happen in one of twoways - froman instant, sudden trauma, or froma repetitive-use injury that develops gradually over time. Because back pain is so commonplace in the United States, there is a lot of information we have on the topic. Below are some 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, only after the common cold, as the top reason for visiting a healthcare provider in the United States.
• Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. That’s four out of every five people! • 30-40 percent of all workplace absences are due to back pain. • Approximately one quarter of U.S. adults reported having lowback pain lasting at least onewhole day in the past threemonths, 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, such as pulling and pushing. • Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture, or cancer. FIND RELIEF WITH EASTERN SHORE PHYSICAL THERAPY: Fortunately, back pain can be relievedwith our SPINE program. This programhelps in improving your spinemovement, posture, muscle stability, and strength, so your back can function in the pain-free way that it’s intended. Our SPINE program can also provide you with helpful tips for preventing your back pain from returning. Your physical therapist will also work with you to implement an individualized treatment plan, based on your specific needs. The main stages of your plan will focus on pain relief, whichmay include any combination of ice and heat therapies, manual therapy, posture improvement, targeted stretches and exercises, or any other treatment that your physical therapist may deem fit. As you progress and improve, your physical therapist will expand on your exercises and stretches by making them more intensive over time. This will help increase your overall strength and range of motion.
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6 TIPS FOR AVOIDING BACK PAIN
While consulting with a physical therapist is the first step in finding relief, there are a few tips you can also try on your own, in order to relieve your back pain at home. This can help alleviate pain that may occur while you’re away from the clinic and help prevent it fromworsening: 1. Get more exercise. If your back is hurting, youmay think the best way to get relief is to rest. However, 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. Extrapounds, especially inyourmidsection, canmakebackpainworseby shifting your center of gravity and putting a strain on your lower back. Maintaining a healthy weight can help control back pain and will provide additional health benefits. 3. Quit smoking. Nicotine in smoke restricts the flowof nutrient-containing blood to spinal discs. Because of this, smokers are especially vulnerable to back pain, which typically dissipates on its own after the nicotine is out of your system. 4. Adjust your sleeping position. If you’re prone to back pain, talk with your physical therapist about the best
sleeping position for you. It is important to sleep in the position that will help you achieve the most rest. It is typically best to avoid sleeping on your stomach. If you enjoy sleeping on your back, you can try putting one pillow under your knees and another under your lower back. If you sleep on your side, you can try pulling your knees slightly toward your chest and sleeping with a pillow between them. 5. Improve your posture. Posture is important, whether you’reworking, exercising, or simply relaxing. Find a good chair to sit on that will allow you to keep your feet flat on the floor while you sit. Try to avoid soft couches or chairs that put you in a slouched position. When standing, try to alternate your positions andwalk around if possible. Have one foot forward when standing, alternating between feet every 10 minutes. 6. Use supportive shoes. A good pair of cushioned shoes can reduce pressure on your back. When possible, avoid wearing high heels, as they shift your center of gravity and strain your lower back. If you have been suffering from back pain and the tips above aren’t working, contact Eastern Shore Physical Therapy today. Your physical therapist will work with you to address and treat the underlying cause of your back pain. No matter how severe it may be, we can help you find relief so you can get back to doing the activities you love and living your life comfortably!
WE’RE KEEPING YOUR HEALTH IN MIND
As somemay know, the Department of Homeland Security has deemed physical therapists as “Essential Critical Infrastructure Workers” during the COVID-19 pandemic. Because of this, Eastern Shore Physical Therapy is remaining open and seeing patients during this time while taking the necessary precautions to make sure everything is sanitary and everyone is safe. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility as well as require all of our staff to wear masks as an additional measure of precaution. To do your part to prevent the spread of this contagious disease, we ask patients that if you or your family are demonstrating symptoms of coronavirus— coughing, sneezing, or fever—please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.
CLEAN YOUR HANDS OFTEN
AVOID TOUCHING YOUR FACE WITH YOUR HANDS
SNEEZE & COUGH INTO TISSUES
KEEP DISTANCE FROM THOSE INFECTED
AVOID HUGS & SHAKING HANDS
DO NOT TOUCH MUCUOUS WITH FINGERS
AVOID BUSY PLACES & EVENTS
DISPOSE OF USED TISSUES QUICKLY
USE GLOVES WHEN NECESSARY
CALL TODAY! 410.641.2900
easternshorept.com
Relieve Pain In Minutes Try this movement if you are experiencing pain.
Success Spotlight
I had balance problems, going up stairs, sometimes walking, and an unsteady feeling. After 4 weeks at ESPT with Tim working with me, I feel more steady on my feet. Thanks to all the wonderful people at ESPT for helping me, especially Tim. - Jack Snyder
Helps With Lower Back Pain
www.simpleset.net
LUMBAR SEGMENTAL EXTENSION Standwith good posture. Find a neutral spine. Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Hold for 3-5 seconds. Repeat as necessary.
Upcoming Workshops
Free Arthritis Pain Workshop Saturday, August 29 | 10:00 AM
Discover How Physical Therapy Can Help Treat Your Arthritis Arthritis is a common condition that many people develop; however, many live with their painful joints for far too long before seeking help. If you ever wake up with stiff joints that make it difficult to get moving in the morning, becoming less painful as the day goes on, you may be experiencing early-onset arthritis.
4 Simple Ways To Make Hydration A Habit
Many people are so busy that they barely have time to eat, let alone pause for a water break, and you may find that you often go hours and hours without quenching your thirst. But staying hydrated has real advantages, including helping you maintain your energy and focus. It’s important to give your drinking habits the attention they deserve. Here are some simple ways to stay hydrated this summer. 1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s very likely that you’ll mindlessly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. If you’re an elderly adult, it’s especially important to pay attention to hydration. Aging impairs the body’s natural thirst mechanisms,
which makes it easier to become dehydrated. These tips should make hydration a habit in your life. Remember to always keep a water bottle as a physical reminder to drink even if you’re not thirsty.
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