Don't Let Back Pain Slow You Down — Your Resource for a Healthy Lifestyle: A Newsletter published by Sundog Rehab
NEWSLETTER Your resource for a healthy lifestyle
INSIDE: Improving Core Weakness in Pediatric Patients With Gratitude A Note from Sarah
Don’t Let Back Pain Slow You Down Physical Therapy Can Help!
sundogrehab.com
NEWSLETTER Your resource for a healthy lifestyle
Don’t Let Back Pain Slow You Down Physical Therapy Can Help!
Backpaincanbeoneof themostdebilitatingconditions, affecting up to 80 % of the population at some time in their life. Unfortunately some studies suggest that up to 90% of low back pain (LBP) diagnoses are non-specific. This means that not only do people suffer with back pain, but the exact cause may be difficult to identify. For some people, when left untreated, lower back pain can even lead to long-term pain, dysfunction and even nerve damage. 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. The good news is that with guidance from your physical therapist you can find solutions to your pain and how to manage it, so you can get back to living the life you enjoy! WHAT WE KNOW ABOUT THE CAUSES OF BACK PAIN Mechanical lowback pain starts inandaround the spine itself. The source of the pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments and other soft tissue.
The contributing factors are often associated with back pain are: • Improper posture or prolonged positions (i.e. prolonged sitting) • Spinal muscle and tissue damage (i.e. lifting strains or trauma from accidents) • Limited hip, spine and pelvis mobility • Limited muscle flexibility • Spinal/pelvic muscle weaknesses (aka “core” weakness) • Poor abdominal, pelvic and back muscle coordination (i.e. compensations due to injury) Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing — except for medication and rest — can solve their back pain problem. There is little to no evidence of the benefits of acetaminophen, skeletal muscle relaxants, and lidocaine patches in the treatment of chronic low back pain.
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sundogrehab.com
Healthy Recipe
VALENTINE’S WHITE CHOCOLATE RASPBERRY SMOOTHIE
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PHYSICAL THERAPY ISANEFFECTIVEBACKPAINSOLUTION! You’re in luck: For most people, back pain resolves on its own. And for those that continue to experience pain, physical therapy can help. According to research on back pain, physical therapy treatments are effective for acute and chronic conditions. Physical therapy treatments for back pain include manual therapy, joint mobilization manipulation, exercise instruction, education and techniques like the McKenzie Method and Therapeutic Yoga. These have all been proven to help alleviate pain and restore function. Physical therapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one cause of your pain, your physical therapist will address all of the causes. We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function. CALL SUNDOG REHAB TODAY Visit a Sundog Rehab physical therapist for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physical therapist. We offer the results you are looking for! “I have been working with Bonnie for 6 months. She has been easy to work with. It has been a good experience with great results. Bonnie really knows her stuff, and can explain your injury and treatment in language you can understand. I really like the early 7:30 am appointment time. Sundog has a good atmosphere. Bonnie, Becky, and Kristine are great. It is a fun environment, even when you are being tortured. I would highly recommend Bonnie and Sundog Rehab.” - Greg M.
INGREDIENTS • 1 tbsp white chocolate chips • 1/2 cup nonfat vanilla greek yogurt • 3/4 cup frozen raspberries • 1 cup almond milk/milk of choice • 1/2 cup ice • Fresh raspberries for garnish (optional)
DIRECTIONS In a small microwave safe bowl, heat white chocolate chips about 30 seconds and stir until smooth and melted through. Set aside to cool slightly. Add all ingredients, including melted chocolate, to a blender (or bullet, food processor, etc). Blend until smooth. Pour into glasses and top with fresh berries. Enjoy! https://livelytable.com/white-chocolate-raspberry-valentines-smoothie/
Exercise to Try at Home
SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 20 seconds and repeat on each leg.
CALL: 605.787.2719 | VISIT: sundogrehab.com
Improving Core Weakness in Pediatric Patients
Sarah’s Spotlight
Are You In Pain? Have You Sustained an Injury? Do You Want To Be Healthier, Stronger, And More Active? Come Back to PT! Contact us today to make your appointment. We can help get you on a path to better health and pain free living. 5. Exercise remains the number oneway of preventing heart disease with 150 min per week of moderate physical activity recommended as an effective place to start! For more information about keeping your heart healthy talk to your doctor or surf the web to heart.org. Need help getting started on your 150 minutes of weekly physical activity, maybe because of pain or balance (or cold weather)? Reach out to your favorite therapist at Sundog Rehab and request some guidance; we would LOVE the opportunity to help your ticker! February is upon us already and that means two things — it’s really cold here in West River SD, and it’s American Heart Month! Here are some interesting heart facts that you can use to impress your friends, improve your heart health, and embrace the theme of this month: 1. The average human heart is only about the size of a fist in an adult, yet it will beat about 115,000 times and pump 2,000 gallons of blood every day! 2. Most heart attacks happen on a Monday, and Christmas Day is themost common day of the year for heart attacks to happen! 3. Smoking is one of the top controllable risk factors for heart disease — smokers are 2-4 times more likely to develop heart disease than non-smokers! 4. Getting 7 hours of good sleep each night can cut your risk of heart disease; as well as several other serious health conditions!
Children living with movement disorders or difficulties such as low muscle tone, autism, or joint hypermobility often have weak core muscles. This can be due to poor posture and trunk stability when sitting or standing. If a child lacks a strong core, it will be harder for them to balance themselves, sit up straight, jump, or even hold items. They may also have trouble doing coordinated movements such as raising their arms above their head. Core weakness can be caused by developmental delays and inactivity, such as not getting enough exercise or playtime. When core muscles are weak, it is more difficult for your child to balance themselves from their center of gravity. This increases their risk for falls, and it can affect their arm and upper body movements. Some children even experience back pain, difficulty in standing up from a seated position, and incontinence as a result of an unstable core. How Can Therapy Help? SundogRehab therapy can help your child improve their core strength through targeted exercises and guided activities. As their core becomes stronger, they will be able to steady themselves and balance much easier. Your child’s therapist will work with them one on one and teach them gentle exercises such as leg lifts or pelvic tilts. These types of exercises can help strengthen their back, pelvic, and abdominal core muscles. Abdominal exercises may also be in your child’s treatment plan to help strengthen the core muscles. These may include sit-ups, pushups, and crunches. Depending on your child’s abilities, their therapist may elect to have them use stability boards as well. If your child requires therapy for core weakness, call Sundog Rehab today. Our therapists will assess their condition and create a treatment plan to improve their stability, balance, and muscle strength, and improve their overall quality of life.
Call 605.787.2719 today!
CALL: 605.787.2719 | VISIT: sundogrehab.com
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