Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back.
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PAIN, PAIN GETTING TO THE CORE OF BACK AND NECK PAIN GO AWAY
3466 MAINWAY BURLINGTON ON L7M 1A8 P : 905.335.3722
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3015-C NEW STREET BURLINGTON, ON L7R 1K3 P : 905.333.4888
GETTING TO THE CORE OF BACK AND NECK PAIN
Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back. NECK PAIN 101 There are a lot of reasons why neck pain may develop, including everything from sudden incidents like a car accident or a slip-and- fall injury, to more chronic issues, such as regularly hunching over a desk at work or even practicing poor posture. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. What is more, addressing neck pain is sometimes difficult as there
is so much potential to cause more damage to the neck. This is why working with a Physiotherapist to address neck pain is wise. A Physiotherapist can help treat neck pain by improving range of motion, using targeted massage techniques, and by improving strength as needed. For example, in many situations, neck pain can be treated by improving core strength. BACK PAIN 101 Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around it, and many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a Physiotherapist is the best
EXERCISE ESSENTIALS
HAS YOUR PAIN COME BACK?
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Perform This Exercise To Strengthen Back & Core In Minutes!
1. Call and consult with a physiotherapist at one of our locations to discuss your pain and symptoms.
2. Your physiotherapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.
BIRD DOG 4-POINT ARM & LEG RAISE Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Repeat 10 times and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.
Total Health Link (905.333.4888) • Progressive Sports Medicine (905.336.7707) • Elite Physiotherapy Clinic (905.335.3722)
way to cut your back pain issues in half. Physiotherapy can address back pain by helping to improve your range of motion, strengthen the muscles in your back and surrounding areas, and by using targeted massage to reduce tension. In many situations, working with a Physiotherapist to improve core strength can significantly reduce the severity of your back pain. CORE STRENGTH AND BACK PAIN You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of
developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a Physiotherapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a Physiotherapist is a great place to start. Your Physiotherapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us today!
VIRTUAL PHYSIOTHERAPY & NATUROPATHIC TREATMENTS STILL AVAILABLE! GET THE TREATMENT YOU NEED FROM YOUR OWN HOME! OUR TEAM OF EXPERTS CAN HELP YOU: � Move without pain � Bend and move freely � Balance confidently & securely � Sit comfortably for long periods � Walk longer distances � Maintain a healthy life
HEALTHY RECIPE NO BAKE CHOCOLATE PEANUT BUTTER ENERGY BALLS
INGREDIENTS • 2 cups of rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey
• ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • • ½ cup of dark chocolate chips
DIRECTIONS Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. Pulse until ingredients are blended (about 7-9 times). Add mixture to a large bowl, add in chocolate chip. Stir to combine. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. Cover and place in refrigerator for 2 hours. Serve!
Total Health Link (905.333.4888) • Progressive Sports Medicine (905.336.7707) • Elite Performance Center (905.335.3722)
H E A L T H+WE L L N E S S N EWS L E T T E R
NOW IS THE TIME!
WE WILL BE REOPENING FRIDAY, JULY 24TH With the threat of COVID-19 subsiding, we have decided to get back in the game and reopen our facilities to you, our patients. Our locations will be reopening on Friday, July 24th. As an extra precaution, our staff will continue to take preventative measures of cleanliness and keep our facilities clean for all of our patients and members. We have also purchased a $1300 ULV disinfecting Fogger machine to make sure our facilities are exceptionally clean. Has a condition or injury been holding you back? Are you anxious to return to your regular, active lifestyle? Are you looking to adapt your body to the outdoor sports and activities you’ve missed? Now is the time to get back in shape at Elite Performance Center. Total Health Link and Progressive Sports Medicine are open as well will modified hours. Call today to book your appointment!
Elite Performance Center is committed to the health and well being of you and your family. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. 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. If you have any questions about how we are staying safe, give us a call today! WE’RE STAYING CLEAN!
3466 MAINWAY BURLINGTON ON L7M 1A8 P : 905.335.3722
1179 NORTHSIDE ROAD BURLINGTON, ON L7M 1H5 P : 905.336.7707
3015-C NEW STREET BURLINGTON, ON L7R 1K3 P : 905.333.4888
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