SportsRehab: Living Life Without Back Pain

NEWSLETTER Health & Wellness Newsletter


INSIDE: • Living Life Without Back Pain • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe • This Is Why You’re Suffering From Back Pain


• Occupational Therapy • Physical Therapy

• Speech Therapy • And More!


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 for several reasons. To start, the world isn’t as 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. Whether you have back pain or have been suffering for a long time, seeing a physical therapist at Sports Rehab Professional Therapy Associates can help you return to a more active and pain-free life. Give us a call today: • CHEROKEE: (712) 225-3344 • HORN MEMORIAL HOSPITAL: (712) 364-3311 • POCAHONTAS COMMUNITY HOSPITAL: (712) 335-5238 • STORM LAKE: (712) 732-7724 • LAKES REGIONAL HEALTHCARE: (712) 336-8651 • DENISON: (712) 393-7724

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 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. Throughacombinationofstrengthandflexibility training that focusesonmuscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life. Discover back pain relief by scheduling an appointment with us today!

Subscribe to receive our digital newsletters on our website today!


There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, 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: • Your personal level of physical activity, including how often you exercise 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. • Prolonged engagement in sedentary behavior, including sitting at a desk 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 pain by strengthening the vertebrae and improving blood flow and nutrient 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

to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. 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.

Call us today to schedule an appointment!


• 1 tbsp honey • 2 tsps wasabi powder

INGREDIENTS •1¼ cups water • ¾ cup quinoa • 3 scallions, chopped • 3 tbsp coarsely chopped fresh ginger • 3 tbsp rice vinegar • 2 tbsp lime juice • 2 tbsp canola oil • 2 tbsp reduced-sodium tamari

• ½ tsp kosher salt, divided • 1 lb flank steak, trimmed • ¼ tsp ground pepper • One 5-ounce package baby spinach, baby kale or arugula • 2 cups shredded carrots • 2 cups coleslaw mix or shredded cabbage

DIRECTIONS Combine water and quinoa in a medium saucepan. Bring to a boil. Cover, reduce heat and simmer for 10 minutes. Remove from heat and let stand, covered, for 5 minutes. Transfer to a largebowl.Preheatgrill tomedium-high.Meanwhile,combinescallions,ginger, ricevinegar, lime juice, oil, tamari, honey, wasabi powder and ¼ teaspoon salt in a blender. Puree until smooth. Season steak with pepper and the remaining ¼ teaspoon salt. Oil the grill rack. Grill the steak, turning once, 4 to 6 minutes per side for medium.Transfer to a clean cutting board to rest for 5 minutes.Thinly slice against the grain.Toss spinach (or kale or arugula), carrots, coleslawmix (orcabbage)and½cupof thedressingwith thequinoa.Divide thesaladamong 4 large bowls, top with the steak and drizzle each serving with 1 tablespoon of the remaining dressing. An oiled grill rack keeps your food from sticking. Once your grill is good and hot, dip a folded paper towel in a little oil, hold it with tongs and rub it over the rack

Patient Success Spotlight

SEPTEMBER WORKSHOP SEPTEMBER 18TH • 12:15-12:45PM If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: What is fall prevention: its purpose and parts. Common reasons why you should get fall prevention. Tips for expectations on fall prevention. What you can do on your own to prepare for any falls. Who this workshop is for: People who desire to improve their balance and falls naturally. FALL PREVENTION WORKSHOP: Danette and Chandra will present the Fall Prevention Workshop at the Denison clinic.

“I’ve had no recurring issues!” “My care at Sports Rehab was professional. They have techniques and equipment that make recovery painless and fast. I needed therapy because I have had a rib out, tennis elbow, and years ago I had a knee scoped. Everything I have ever been there for has been successful and I’ve had no recurring issues.” - Bev W.

Do you have these following symptoms:

• Vertigo • Faintness or lightheadedness • Poor balance • Past injury

• Dizziness • Confusion • Inactivity • Vision changes

Don’t delay! Register on our site or by calling

Denison: (712) 393-7724

Sign up by September 13th for a spot and free lunch.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.



Stretches Back

ANGRY CAT STRETCH While in a crawl position, draw up your spine to arch your back.

HEADACHES WORKSHOP: Katie will present the Headache Workshop at the Storm Lake clinic.

Don’t delay! Register on our site or by calling

Storm Lake: (712) 732-7724

Sign up by October 17th for a spot and free lunch.



• •

Page 1 Page 2 Page 3 Page 4 Page 5

Made with FlippingBook - Online magazine maker