Is back pain causing you to move a little slower and more cautiously? If left untreated, chronic back pain can lead to long-term spinal joint and possibly nerve damage. Back pain is one of the most common physical complaints that people suffer from and more than 80% of the US population will experience back pain at some point in their lifetime. Back pain can interfere with your ability to bend, kneel, lift, reach, do work and enjoy time with your family. Not to mention, it can make you down right irritable and affect others around you.
Our Monthly Climb The Newsletter About Your Health And Caring For Your Body
OVERCOME BACKPAIN You Can
Ascent Physical Therapy Is Here to Help You!
INSIDE: • How to Take Care of Your Back • Delicious Recipe • Relieve Back Pain In Minutes • Patient Success Spotlight
www.ascentptnw.com
Our Monthly Climb The Newsletter About Your Health And Caring For Your Body
OVERCOME BACK PAIN Is Back Pain Slowing You Down?
Is back pain causing you to move a little slower and more cautiously? If left untreated, chronic back pain can lead to long-term spinal joint and possibly nerve damage. Back pain is one of the most common physical complaints that people suffer from and more than 80% of the US population will experience back pain at some point in their lifetime. Back pain can interfere with your ability to bend, kneel, lift, reach, do work and enjoy time with your family. Not to mention, it can make you down right irritable and affect others around you. Why do I have Back Pain? Back pain occurs for a number of reasons, but has a few simple root causes: • Weakness in the spinal and core muscles of the trunk • Poor posture and strain on the spine with slouched sitting • Repetitive injury to muscles and tissues around the spine with poor lifting • Limited flexibility of the spine, hips and muscles of the thighs • Poor coordination of the abdominal, pelvic and back muscles
Most people don’t seek treatment soon enough and continue to suffer with a nagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people feel that not much can be done for back pain and use medication to numb the pain to get through the day. However, medication mostly masks the pain and does nothing to address the root cause of the problem. Solutions to Back Pain Treating back pain starts with determining the true cause. A thorough evaluation of your movement, strength, posture and joint mobility can tell a lot about the true origins of your pain. Only then, can the proper plan be formulated to get you out of pain quickly and back to the activities you love. Whether you just tweaked your back or have been suffering for a long time, seeing one of the spine specialists at Ascent Physical Therapy can help you return to a more active and pain-free life.
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HOW TO TAKE CARE OF YOUR BACK
1. Keep a Good Posture When you are standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. With sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure youalways facewhatyouneed topickup,squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine.
3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine everyday can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core muscles and include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.
5. Physical Therapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises we can help you return quickly to feeling your best. Even if you suffer from severe pain we can help you get out of pain and living the life you deserve. Call Today!
Traditional Crepes Recipe Surprise Mom with a Delicious Breakfast
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain .
INGREDIENTS
Strengthens Core
• 2 eggs • 1 cup milk • 2/3 cup all-purpose flour • 1 pinch salt • 1 1/2 teaspoons vegetable oil
www.simpleset.net
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 your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
Directions In a blender combine eggs, milk, flour, salt and oil. Process until smooth. Cover and refrigerate 1 hour. Heat a skillet over medium- high heat and brush with oil. Pour 1/4 cup of crepe batter into pan, tilting to completely coat the surface of the pan. Cook 2 to 5 minutes, turning once, until golden. Repeat with remaining batter. Garnish with fresh fruit of your choice.
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Patient Success Spotlight
Staff Spotlight
Taylor Simms, Office Manager Born and raised in Oregon, Taylor takes advantage of all that the Pacific Northwest has to offer. During the colder months of the year she spends her time lifting at the gym, testing out new food spots and recipes, and chasing after the sunshine by traveling to the sunnier southern states--California and Texas being her favorites. When the sun makes an appearance, you can find her hiking new spots
across Oregon and Washington, searching for swimming holes and hanging out with her pup, Max. Taylor enjoys traveling, both near and far. She frequently makes short trips to Bend and Lincoln City to spend time with family. Two further destinations on her radar are Perth, Australia and Spilt, Croatia. Taylor graduated from the University of Oregon with a Bachelor of Science in advertising in 2016. While studying at the university, she fell in love with Oregon’s football program and still attends as many games as life will allow. Once a duck, always a duck! Fun Facts: Taylor has been passionate about weightlifting for years, but she has recently transitioned from lifting to training with a purpose to achieve set goals and increase strength. She loves dogs, so much so that she will ask her friends if she can take their dogs for hikes/walks and will forget to invite the friend to tag along. During the summer she makes a bucket list and packs up her car after the work week to set out on another adventure to cross off the list. Summer 2017’s bucket list consisted of: road tripping to the Painted Hills, hiking Smith Rock, floating the Deschutes River, biking to Portland (from Gresham), hiking Dog Mountain, seeing the Rowena Crest viewpoint and going wine tasting at Naked Winery.
“I had back pain that made riding the bus to work painful and I was concerned that I was not going to be able to compete in my track and field events. After just a few visits my back was feeling better and I was able to not only compete but won two medals at my meet, qualifying for the state Special Olympics. Riding the bus to work no longer hurts my back and I am more comfortable at work. I would recommend Ascent Physical Therapy to a friend if they had back pain.” -Michelle M. ! RECREATION: LOW BACK “I was able to not only compete but won two medals at my meet, qualifying for the state Special Olympics.”
Has Your Pain Come Back?
Practice News
COMING SOON OUR NEW WEBSITE!
1. Feel free to call us and ask to speak to your therapist . 2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment.
Call To Talk to Your Therapist Today 503.427.0118
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