Newsletter by Hands-On Physical Therapy
N E W S L E T T E R
LIVING LIFE WITHOUT BACK PAIN
www.handsonpt.org
N E W S L E T T E R
LIVING LIFE WITHOUT BACK PAIN
INSIDE : • Understanding The Why & How • Trigger Point Therapy
• Patient Success Spotlight • Relieve Pain In Minutes
couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. Physical Therapy for Back Pain While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life.
For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore,and forseveral reasons.Tostart, theworld isn’tas forgiving.Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the
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TRIGGER POINT THERAPY
Trigger point therapy often referred to as myofascial release or pressure point massage, involves the application of gentle yet firm pressure to specific areas along the body, known as pressure or trigger points. This pressure is provided by the hands of a skilled physical therapist trained in pressure point release. The manual pressure provided by a therapist during trigger point therapy is intended to relax and normalize trigger points within the fascia, a widespread, sheath-like, fibrous tissue encasing your musculoskeletal structures. Ourphysicaltherapyteamhasfoundthetriggerpointtherapy to be effective for numerous conditions, including: Sciatica Carpal tunnel syndrome Osteoarthritis If you or a loved one is experiencing pain, contact our offices today to learn more about the benefits of trigger point therapy. Relieve Pain In Minutes Try this movement if you are experiencing back pain. BRIDGING While lying on your back, raise your buttocks off the floor/bed. Stretches Back Neck pain Back pain
Therearea lotofdifferent reasons thatbackpaincandevelop.Evenwhen youbreakdown injuries,whetherfromoveruseorathleticpursuits,thereare differentproblems thatcandevelop.Sprainsandstrainsarecommon,but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health. Such as: •Yourpersonal levelofphysicalactivity, includinghowoftenyouexercise and the intensity of your typical workouts. •The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. •Prolongedengagement insedentarybehavior, includingsittingatadesk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back painbystrengthening thevertebraeand improvingbloodflowandnutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps. Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way topretend that it isn’t.Simplygoing fromsedentaryactivity tobeingactive andhealthy isn’tanoption—at leastnotsoeasily. It takes timeandeffort, andwhenbackpain isobstructingyoufromgettingstarted, itrequireshelp. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, contact us. UNDERSTANDING THE WHY & HOW
Exercisescopyrightof Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN (718) 626-2699
Patient Success Spotlight
Who Do You Know That Needs Our Help?
Do You Have Friends Or Family That Can’t:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
“Everyone was caring and helpful!” “Thank you all so much for your help! I feel that the staff here (PTs, Aides, Front Desk and Exercise specialists) are #1! Everyone was so helpful, especially with assisting me with setting up my transportation. Additionally, I really appreciate Anthony’s help with translating and interpreting so that I can communicate with the therapist and other staff. Everyone was caring and helpful. You guys are the best!.” - Tinh T.
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32-44 31st Street • Astoria, NY 11106 Tel: (718) 626-2699 • Fax: (718) 626-0923
Healthy Recipe: Wedge Salad with Blue Cheese & Herb Dressing
STRENGTHEN YOUR MIND!
INGREDIENTS Blue Cheese & Herb Dressing • ¾ cup crumbled blue cheese • ⅔ cup plain Greek yogurt • ¼ cup extra-virgin olive oil • 2 tbsp white-wine vinegar • 1 tbsp Dijon mustard • 1 tbsp chopped flat-leaf parsley • 1 tbsp chopped fresh oregano
• 1 medium clove garlic • ¼ tsp kosher salt • ¼ tsp ground pepper Salad • 6 heads lettuce • ½ cup crumbled blue cheese • 3 pieces bacon, cooked & crumbled • 2 scallions, thinly sliced
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The object is to fill all empty squares so that the numbers 1 to 9 appear exactly once in each row, column and 3x3 box, and the sum of the numbers in each area is equal to the clue in the area’s top-left corner.
INSTRUCTIONS To prepare dressing: Place ¾ cup blue cheese, yogurt, oil, vinegar, mustard, parsley, oregano, garlic, salt and pepper in a blender or food processor. Blend until almost smooth. To prepare salad: Cut each head of lettuce in half lengthwise and place on a large salad plate. Dollop 2 tablespoons of the dressing over each serving and top with more blue cheese, bacon and scallions. Serve with extra dressing on the side, if desired.
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