Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.
Don’t Let Back Pain Stop You! N E W S L E T T E R See Inside
• Don’t Let Back Pain Stop You! • Back Pain Prevention Tips! • A Stretch for Relieving Back Pain • What’s New at HealthActions
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N E W S L E T T E R
Don’t Let Back Pain Stop You!
Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti- inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, our spine specialists can help.
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.
As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime.
What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:
Sources http://www.apta.org/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
• Improper lifting form • Limited hip, spine & thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination
• Spinal and core muscle weaknesses and imbalance • Bad posture • Spinal muscle and tissue damage
ARE YOU LETTING BACK PAIN HOLD YOU BACK? CALL TO SCHEDULE YOUR APPOINTMENT OR FREE CONSUL ATION TODAY!
Some Helpful Tips to Prevent Future Back Pain
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something right, make sure you’re facing the object. Squat, keeping your spine straight. Pull in your belly button as with buttoning a tight pair of pants (Core Training). Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Remember buttoning that tight pair of pants. Use Strength Training Your body has hundreds of muscles that protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles (button that tight pair of pants). In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you! • • •
October Is National Physical Therapy Month!
For this year’s National Physical Therapy month, the American Physical Therapy Association is focusing on American’s misuse of opioids. Every year millions of Americans use opioids to manage pain. Doctor-
prescribed opioids are appropriate in some cases, but they just mask the pain—and reliance on opioids has led to the worst drug crisis in American history. Physical therapists treat pain through movement, hands-on care, and patient education—and by increasing physical activity you can also reduce your risk of other chronic diseases. A recent study published in Health Services Research found that patients who saw a physical therapist before trying other treatments for low back pain were 89% less likely to need an opioid prescription. You can read more at apta.org/NPTM !
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Try Healthy Recipe Cherry Berry Oatmeal Smoothie
Patient Success Spotlight
Ingredients
• ½ cup fresh dark sweet cherries • 1 tbsp honey • ½ cup small ice cubes
• ⅓ cup quick-cooking rolled oats • ½ cup light almond milk • ¾ cup fresh strawberries • 1-2 tbsp almond butter
“I believe I injured my back when building a patio last year in June. It bothered me for several months, and then I began to have back spasms for which I was not able to get relief. I saw Dr. Guin in Dothan and asked him to let me try therapy before any other treatment. The exercises have provided me with relief at home when the spasms occur. I was given traction and dry needling, which provided the most relief. I appreciate the staff and what they have accomplished in my case.” - Irene B.
Instructions In a medium bowl combine water and oats. Microwave 1 minute. Stir in ¼ cup of the milk. Microwave 30 to 50 seconds more or until oats are very tender. Cool 5 minutes. In a blender combine oat mixture, the remaining ¼ cup milk, and the next four ingredients (through honey). Cover and blend until smooth, scraping container as needed. Add ice cubes; cover and blend until smooth. If desired, top each serving with additional fruit.
www.eatingwell.com/recipe/259841/cherry-berry-oatmeal-smoothies/
Are you letting back pain hold you back? Call HealthActions Physical Therapy to schedule your appointment today!
Exercise Essentials Helps Relieve Back Pain 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 the 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.
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