BalanceRehab: Back Pain & Tips To Avoid It While Gardening


Watch Flowers BloomAs Your Back PainWilts

See Inside • Secure Your Green Thumb By Treating Your Sore Back • Staff Spotlight • 3 Pain Free Gardening Tips • Healthy Recipe • How To Minimize Injuries From Gardening



Secure Your Green Thumb By Treating Your Sore Back

How Physical Therapy Treats Back Pain. Millions of Americans each year suffer from debilitating back pain that affects their quality of life. Learn how to treat and relieve your back pain with physical therapy, thus reducing the chance of surgery. What does a physical therapist do and how can they help with low back pain? Whether you are having trouble getting out of bed, picking up your kids, putting on your socks and shoes, or avoiding your favorite sports or leisure activity, PT can help. We spend one on one time with you on each visit using hands on techniques that get the joints, muscles and nerves moving again. We also design and have you complete a

comprehensive exercise and education program to get you back to what YOU want to do, which is the whole point right? A physical therapist can help youmove better with less pain. A physical therapist can help speed your recovery by giving you the tools to be successful. We don’t just treat your symptoms. We want to empower you to be able to prevent your pain from returning, to keep you healthy for the long run. Call us today to setup an initial consultation and see just how well your back can feel with physical therapy.

Call us today to setup an initial consultation and see just how well your back can feel with physical therapy.

3 Pain Free Gardening Tips Gardening offers the opportunity to plant flowers, clean out the flower beds and vegetable garden. However, you have to take steps to protect your back from injury during gardening. 1. Warm Up First. Yes, you should warm up before you start gardening. Your low back is the most vulnerable to injury first thing in the morning. So, it is important for morning gardeners to make sure to walk or be up and moving around for at least 45 minutes before starting any bending or lifting. This along with stretching will keep you safer. Just like before and after a run or workout, you have to stretch before gardening and again after you complete your gardening, each day. Failing to warm up first through stretches or a walk increases your risk of back pain or injury. 2. Dress for the Garden. Gardening requires dressing for the occasion. In addition to wearing long pants, you have to wear supportive shoes. Make sure your shoes have a skid-resistant sole and cover the entire foot. Wearing shoes with good arch support helps take away some of the strain that gardening potentially causes to your back. 3. Safety First. Choose the right gardening tools to limit the stress on your body! • Limit the weight of the tool – the tool should be sturdy but not heavy. • Choose handles that provide a comfortable grip size that is soft and easily fits into your hand. • Choose a tool that is efficient at the task it is meant to perform. One that utilizes leverage and is sharp enough to cut. Protect your back before, during and after your gardening by following these tips. If you still experience any pain after following these tips, schedule an appointment with us today! The Balance Support Team Many of you are walking through the door to seek help in recovering from an injury or relief from pain. The staff at Balance know this and are empathetic to your distress. Your first point of contact is with Lekha, Brenda or Janet which are friendly and want to help you get in for your appointments as quickly as possible. That’s our top priority as well as helping make your experience overall at Balance enjoyable as well as healing. Lekha started at Balance in April of 2017 bringing with her a background in healthcare supporting billing, scheduling, insurance verification and patient care. She is very knowledgeable and always willing to help you understand your benefits and appointments. You’ll find Lekha at our Windham location. BrendacametoBalance inJulyof2018andalsocomes fromahealthcare background previously working at an Urgent care center in Southern New Hampshire. She’s been a great asset to the teamwith a bright smile and friendly demeanor that gets to know every patient as they walk in the door. You can reach Brenda in both offices as she supports both our Windham and Goffstown locations.



• 1/4 cup low sodium soy sauce • 3 tbsp honey • 2 tsp cornstarch • 1 tbsp chopped parsley • lemon wedges for garnish

• 1 1/4 lb salmon fillets • 2 tsp olive oil • salt and pepper to taste • 4 cloves garlic, minced • 1/4 cup water

Instructions Heat the olive oil in a large pan over medium high heat. Season the salmon with salt and pepper to taste. Place the salmon skin side up in the pan. Cook for 4-5 minutes per side or until cooked through. Remove the salmon from the pan, place on a plate while covering with foil to keep warm. Add the garlic to the pan and cook for 30 seconds. Add the water, soy sauce and honey combination to the pan, and bring to a simmer. In a small bowl, whisk together the cornstarch with 1 tablespoon cold water. Slowly pour the cornstarch mixture into the pan and whisk to combine. Bring to a boil and cook for 1 minute or until sauce has just thickened. Return the salmon to the pan and spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired.

Recipe/Photo Courtesy: Sara of

Janet has been with Balance since 2010 starting at the front desk and is currently the front office manager. She received her Bachelor’s degree in psychology in 2016 from SNHU. She’s your go to if you have questions about your insurance and is always willing to help explain your concerns or questions about your benefits. She supports both the Windham and Goffstown locations.

Call Balance Rehab at 603.890.8844 , or visit our website at to schedule your appointment today!

With all the hype surrounding low carbohydrate diets lately, I felt it might be helpful to share some information regarding the health benefits of one of my favorite foods: OATMEAL! BENEFITS OF OATMEAL

Thefiber inoatsalsohasmanyhealthbenefits.Eating justahalf-cupofoatmeal a day is enough to reap the following health benefits:

Did you know that more than 1 in 3 adults has prediabetes and 9 out of 10 don’t know it? That’s a scary statistic. But here’s the good news – even if you have already been diagnosed, you can reduce your risk of developing type 2 diabetes by following some simple lifestyle practices. Join Registered Dietitian, Noreen Gallo, for an informative workshop that will help guide you through understanding the disease, its risk factors, and how it is diagnosed. You will improve your knowledge about the impact food and exercise can have on maintaining healthy blood sugar levels. She will also guide you in food selection and recipe preparation so you can experience reduced stress around feeding yourself and your family. Join us in having a conversation around food and lifestyle changes – invite friends and family who have been touched by this disease and let’s build a community of health! We hope to see you there. DIABETES WORKSHOP August 13th | 6:00pm| Windham Office Oatmeal contains soluble fiber, which stays in the stomach longer and consequently helps you feel full for a longer period of time. This can prevent overeating later in the day, which will help you to maintain a healthy weight and avoid many of the health problems associated with being OVERWEIGHT. A study in the Archives of Internal Medicine confirms that eating high fiber foods such as oats can be beneficial in preventing HEART DISEASE. Starting the day with a hearty bowl of oats can help to STABILIZE BLOOD SUGAR and may even keep it under control for the rest of the day. When researchers looked at how much fiber 35,972 participants in the UK Women’s Cohort Study ate, they found a diet rich in fiber from whole grains, such as oats, and fruit offered significant protection against BREAST CANCER for pre-menopausal women. (Cade JE, Burley VJ, et al., International Journal of Epidemiology). Oatmeal doesn’t have to be boring if you switch up what you top them with. Sliced berries, bananas or dried fruits can help to add a touch of sweetness to you bowl while chopped nuts or a swirl of peanut butter will add a punch of healthy fats to your morning. No time in the morning? No problem, overnight oats to the rescue!

OVERNIGHT OAT RECIPE – Easy and Delicious!

• 1/3 cup steel-cut or old-fashioned oats • 1/3 -1/2 cup milk or non-dairy alternative (unsweetened almond or coconut milk) • 1/3-cup plain greek yogurt or 3 tbls 100% whey protein powder • 1/2 tsp. cinnamon Mix everything together, cover and store in fridge overnight. Warm in microwave in the morning for about 40-60 seconds. You may want to add a little more milk before eating, especially if you used protein powder. Top with chopped nuts, seeds or fruit!

Noreen Gallo MSRD, LD Your Forever Nutrition Counseling 603 553-1334

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