Your back takes on a lot of daily challenges, and you rely on it heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry. Fortunately, your spine and the muscles of your core (gluteals, abdominals, paraspinals, pelvic floor, and diaphragm) that support it are inherently very strong and built to hold your body upright while managing external loads, such as shopping bags, laundry baskets, or a bag of pet food. Your back also plays a large role in the maintenance of healthy positions and postures, such as while you’re driving, playing sports, lifting your child, or even just sitting at home on your couch
NEWSLETTER The Newsletter About Your Health And Caring For Your Body
TURN YOUR BACK AWAY FROM PAIN
Your back takes on a lot of daily challenges, and yourelyon itheavily—whether it istoshoulderyour emotional stresses or to physically lift something that you need to carry. Fortunately, your spine and the muscles of your core (gluteals, abdominals, paraspinals, pelvic floor, and diaphragm) that support it are inherently very strong and built to hold your body upright while managing external loads,suchasshoppingbags, laundrybaskets,ora bagofpetfood.Yourback alsoplaysa largerole in themaintenanceofhealthypositionsandpostures, such aswhile you’re driving, playing sports, lifting your child, or even just sitting at home on your couch. When your back becomes painful, it could
be due to an acute injury, such as amuscle strain, a lack of awareness about your positioning when you’re sitting or driving, or improper mechanics when you’re bending or lifting something. With all of the wonderful things our backs are equipped to do, coupled with the advent of more sedentary lifestyles, DIY workout programs, and a confusing medical system, it is no wonder that so many people still experience back pain every year. Unfortunately, many people choose to ignore their back painwhen it arises, and thismay cause the pain to worsen over time! (CONTINUED INSIDE)
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NEWSLETTER The Newsletter About Your Health And Caring For Your Body
TURN YOUR BACK AWAY FROM PAIN
(CONTINUED FROM OUTSIDE)
•Targetedexercisesthatarespecializedtoyour lowbackandcoremuscles. These exercises are designed to help build strength and support in your center, where all of your movement should originate from during daily activities and higher level sports or recreational activities. • Guided stretching or neurodynamic movements designed to improve range of motion, flexibility and neural tension. These mobility activities will improve the balance of muscle or soft tissue tightness around your low back to prevent other areas for being over-worked or compensatory strategies being adopted over time. • Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength-building activities. Attempting to undertake any of these changes on your own after you’ve experiencedaback injury isnotrecommended,andmayevenbedetrimental. Workingwitha licensedandexperiencedphysicaltherapistcanprovideyou with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you begin to heal your back pain.
Back pain is one of the most common public health issues in our country and worldwide.The good news is that most of the time, back pain can be treated very effectively with conservative measures over a short period of time, as long as you address the pain early. Interestingly, less than 10% of people who experience musculoskeletal pain of any type, including low back pain, seek out physical therapy services. Those patients who utilize physical therapy services have been shown to have an average recovery time and cost expenditure that is much lower compared to patients who go through other avenues to manage their pain, such aspharmaceuticalmedication, injections,and imaging.This istrueparticularlyfor patients with low back pain. Understanding Back Pain. Back pain may be common, but it is not normal. There are a number of serious conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physical therapist or physician early onso thatyoucanbeappropriatelyscreened forpotentiallybigger issues thatare not mechanical in nature. Again, there’s good news here though – the majority of low back pain that occurs is mechanical in nature and not serious. So, once you havebeenappropriatelyscreened,yourphysicaltherapistwillbeableto identifythe best treatmentoptions foryourbody’sneeds.Thiswill likely include the following: •Hands-onmanualtreatment including jointmobilizationormanipulation,muscle energytechniques,manualstretching,orsofttissuework.Thiswill improveyour passive jointandsofttissuemobilitytoallowforbetterrangewhenyoumoveon your own, as well as create a pain-relieving effect through a complex cascade of neurophysiologic processes, almost like a “system reset” to the painful area.
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GETTING TO THE BOTTOMOF BACK PAIN
There are a lot of different reasons as to why you may be experiencing back pain, but remember that oftentimes these are mechanical in nature and can be treated through guided movement and manual techniques without the need for more invasiveproceduresor imagingstudies.Thesecandevelopas a result of a myriad of issues, such as having poor posture, prolonged sedentary activity, car accidents, sports injury, stress, or heavy lifting with improper mechanics, and so on. When it comes to back pain, Don’t Wait! When you experience an injury to your back or have pain in your back that worsens over time, it is important to address the cause of your back pain as quickly as possible. Back pain can quickly become chronic if it is not addressed early on. Working with a physical therapist can help you identify the difference between mechanical causes or something that would truly require medical management.To get started with putting an end to your back pain, contact us.
Call us today to schedule an appointment!
MUSHROOM & SPINACH CREPES
INGREDIENTS • ½ cup whole-wheat flour • ¼ teaspoon salt • 3 large eggs • ½ cup low-fat milk • 2 teaspoons canola oil or melted butter • 1 tablespoon extra-virgin olive oil
• 12 ounces sliced mixed mushrooms • ⅔ cup thinly sliced shallots • 1 teaspoon chopped fresh rosemary • ¼ teaspoon salt • 5 ounces baby spinach • ½ cup seltzer water • 6 tablespoons crumbled goat cheese
DIRECTIONS Processwhole-wheatflour,salt,eggs,milkandoil (orbutter) inablenderor foodprocessoruntil smooth. Transfer to a bowl, cover and refrigerate for at least 30 minutes or overnight. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, shallots, rosemary and salt and cook, stirring, until the mushrooms are soft and have released their liquid, about 6 minutes. Stir in spinach a handful at a time and cook until wilted, about 4 minutes. Slowly whisk seltzer into the batter. Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Ladle ⅓cupbatter into thecenterof thepan; immediately tiltand rotate thepan tospreadevenlyover the bottom. Cook about 30 seconds to 1 minute. Lift the edge, then quickly grasp the crepe withyourfingersandflip.Cookabout20seconds.Slideontoaplate.Repeatwith the remaining batter, spraying the pan as needed and stacking crepes as you go. Spread a generous ⅓ cup of the mushroom filling in the center, leaving a 1- to 2-inch border. Top with 1 tablespoon goat cheese. Fold in the sides to make a square shape, leaving a “window” in the center. Repeat with the remaining crepes and filling. Garnish with rosemary, if desired.
CALL TODAY! LAKE CITY (843) 374-0185 FLORENCE (843) 407-0377
Patient Success Spotlight
Exercise Essentials
Stretches Lower Back
PRESS UPS Lying face down, slowly raise up and arch your back using your arms. Hold for 10 seconds repeat 3 times.
“They’re patient with your progress and encourage you all the way through.” “They were absolutely wonderful! Always cheerful, kind, respectful, and just absolutely splendiferous. They’re patient with your progress and encourage you all the way through. Definitely would recommend to others.” - Z.B.
Exercisescopyrightof
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
HEALTHY ACTIVITIES CANOEING AND KAYAKING
Coupon Corner
FREE 20 MINUTE CONSULTATION
Both canoeing and kayaking involve paddling a small craft through water. They are low-impact activities that can improve your aerobic fitness, strength and flexibility. Canoeing and kayaking can be done as a hobby, a competitive sport or as a fun activity on holidays. You can paddle on rivers, lakes and the sea. Canoeing and kayaking are low impact activities that can improve your aerobic fitness, strength and flexibility. Specific health benefits include: • Improved cardiovascular fitness • Increased muscle strength, particularly in the back, arms, shoulders and chest, from moving the paddle • Increased torso and leg strength, as the strength to power a canoe or kayak comes mainly from rotating the torso and applying pressure with your legs • Reduced risk of wear-and-tear on joints and tissues, since paddling is a low impact activity.
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CALL TO SCHEDULE TODAY! (843) 374-0185
LAKE CITY 148B Sauls Street Lake City, SC, 29560
Offer valid for the first 20 people to schedule. Expires 08-31-18
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