Health +Fitness N E W S L E T T E R
DON’T LET BACK PAIN SLOW YOU DOWN!
TIPS TO PREVENT BACK PAIN • HEALTHY RECIPE WHAT OUR PATIENTS ARE SAYING • EXERCISE ESSENTIALS
N E W S L E T T E R
Back pain can hinder your day-to-day activities. Left untreated, it can even leadto long-term joint,spineandnervedamage.Asoneofthemost commonphysicalcomplaints,over80percentoftheU.S.populationwill suffer from it at some point in their lifetime. The pain itself can hinder yourabilitytoreach, lean,kneel, liftorbend. Itcanalsohinderyourtime spentwithfriendsandfamily.Directpainaside,minorachesandcramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? Afewthingscausebackpain.TheAmericanPhysicalTherapyAssociation covers each of these, but the following are leading causes: DON’T LET YOUR BACK PAIN SLOW YOU DOWN
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,analgesicmedicationsandcounter-irritantsarethemostpopular. 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, a spine specialist can help.
If you’re suffering from back pain, call 301.989.9040 totalkwithyourphysicaltherapist today and schedule your appointment!
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 • Bad posture • Spinal muscle and tissue damage
IF YOU THINK YOU COULD BENEFIT FROM PHYSICAL THERAPY, VISIT MYSPORTSPT.COM TODAY!
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. 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. • USE STRENGTH TRAINING Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. 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! TIPS TO PREVENT BACK PAIN
INGREDIENTS • 2 tbsp vegetable oil • 1 small onion, diced • 2 tbsp minced garlic • 2 jalapeños, finely diced • 6 cups low-sodium chicken broth • 2 limes
• Salt & black pepper • One 14.5 oz can of diced tomatoes • One 14.5 oz can of black beans • 3 chicken breasts, boneless
• 1 cup of chopped cilantro leaves • One 8-inch flour tortilla • 1 avocado • 1 cup, shredded Monterrey cheese
INSTRUCTIONS Ina largesaucepanheat thevegetableoil.Add theonionsandcook for2minutes.Once theonionshave softened, add the garlic and jalapeños and cook for another minute. Pour the chicken broth, tomatoes and beans into the pot and bring to a boil. Once at a boil lower heat to simmer and add your chicken breasts. Cook the chicken for 20 to 25 minutes. Once chicken is cooked, remove from pot. When cool enough tohandle,shred itandset itaside.Add lime juiceand freshcilantro to thepot. Inaservingbowl add a mound of shredded chicken. Ladle soup over chicken and top with a lime wedge, grilled tortilla strips, avocado slices and cheese.
HEALTHY REC I PE CHICKEN TORTILL A SOUP
IF YOU’RE INTERESTED IN THERAPY, CALL 301.989.9040 VISIT MYSPORTSPT.COM TODAY!
WHAT OUR PAT I ENTS ARE SAY I NG :
“Your kindness and compassion kept me coming back. I have never observed a facility which provides such quality care. As one came through the doors, and as they exited, you were made to feel special.” -M & R King
When we remodeled our facility, we endeavored to develop a clinic which is open and inviting. The color scheme and art work were included to encourage a safe-healing environment. Besides being beautiful it is extremely functional with 3200 square feet of clinical treatment area.
STAF F SPOT L I GHT ROBERT C. GROSSMAN, PT, O CS
HAS YOUR PA I N COME BACK?
Bob just completed his 37th year in orthopedic clinical practice. Since 1997 he has been Board Certified in Orthopedic Physical Therapy (only 6% of PTs have this designation). He has also been teaching Physical Therapy interns for the last 36 years when they affiliate at Sports and Orthopaedic Therapy Services. He continues to teach postgraduate physical therapists in multiple areas of assessment and treatment, as well as “Closed Chain Manipulation”, techniques that he has developed over the last 20 years. Because of his vast clinical experience he is uniquely qualified to evaluate
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Feel free to call us and ask to speak to your therapist.
Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment. WE ’ RE HERE TO HE LP YOU WI TH : • Low Back & Neck Pain • Hip, Knee, & Leg Pain • Hand, Arm, & Shoulder Pain
and treat all types of spinal conditions, including sciatica and other entrapment neuropathies, spondylolisthesis (with or without instability), spinal stenosis, disc conditions, sacroiliac dysfunctions, postural spine problems, and many others. If you are having pain and disability associated with a back condition, he is here to help.
EXERC I SE ESSENT I AL S Many patients benefit from this exercise, and we hope it helps you, too! However, if it is not met with a good outcome rapidly, please do not continue to perform the exercise. Togetan individualizedexerciseprogram foryourspecificproblem, it isbest toseeaSP.OR.T.S.physical therapist to perform an evaluation at which time a more focused approach will really make a difference.
Swan Dive Lay on your stomach with your arms overhead and your legs slightly spread out. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6-10 times.
• Post-surgical Rehab • Balance Problems • Vestibular & Neurological Disorders • Headaches
Always consult yourphysical therapistorphysicianbefore startingexercises youareunsureofdoing.Page 1 Page 2 Page 3 Page 4
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