WoodAssociatesPT_Getting to The Core of Back and Neck Pain

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER

GETTING TO THE CORE OF YOUR BACK AND NECK PAIN

Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back. (continued inside)

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER

GETTING TO THE CORE OF YOUR BACK AND NECK PAIN

(continued from outside)

INSIDE : • Core Strength And Back Pain • Stay Motivated To Eat Healthy

• Exercise Of The Month • Discover How To Live Pain Free!

Neck Pain 101

Back Pain 101

Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around it, and many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physical therapist is the best way to cut your back pain issues in half. Physical therapy can address back pain by helping to improve your range of motion, strengthen the muscles in your back and surrounding areas, and by using targeted massage to reduce tension. In many situations, working with a physical therapist to improve core strength can significantly reduce the severity of your back pain.

There are a lot of reasons why neck pain may develop, including everything from sudden incidents like a car accident or a slip-and-fall injury, to more chronic issues, such as regularly hunching over a desk at work or even practicing poor posture. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. What is more, addressing neck pain is sometimes difficult as there is so much potential to cause more damage to the neck. This is why working with a physical therapist to address neck pain is wise. A physical therapist can help treat neck pain by improving range of motion, using targeted massage techniques, and by improving strength as needed. For example, in many situations, neck pain can be treated by improving core strength.

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DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides. Strengthens Core www.simpleset.net Try this simple exercise to help you feel better! EXERCISE OF THE MONTH

Core Strength and Back Pain

You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary for just about every action that you engage in. Everything from walking and running and swimming to sitting and driving requires you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us.

HEALTHY RECIPE Spicy Lemon Garlic Baked Tilapia

INGREDIENTS

• 4-6 Tilapia Fillets • 1 Tbsp Lemon Juice • 3 Tbsp Butter • 1 Tsp Garlic Minced • 1/2 Tsp Red Chilli Powder

• Salt To Taste • 1/2 Tsp Black Pepper Freshly Cracked • 1 Lemon Cut Into Thin Slices • 2 Tbsp Fresh Parsley Chopped

DIRECTIONS

• Wash the tilapia fillets and pat them dry. • Arrange the fillets in a baking tray. • Mix lemon juice, butter, garlic, red chili powder, salt, and black pepper in a bowl. • Pour this mixture over the tilapia. • Arrange lemon slices in between the fillets.

• Pre-heat the oven to 180 degrees C (350 Degrees F). • Bake the fish for 15-20 minutes. • Garnish with fresh parsley. • Serve hot.

CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN

Message From The Owner

Stay Motivated To Eat Healthy

1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Crowd processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats, and smart carbs each week is super helpful for staying on track.

Chipping in the backyard and putting on the living room rug....for now. Hopefully the real thing soon!

Patient Success Spotlight

“I highly recommend Wood Associates!”

“I had an excellent experience at Wood Associates physical therapy. My physical therapist Laura was knowledgeable, pleasant and gave me a routine of which I am happy to report I am doing every day at home. The admin, Patricia , was pleasant and efficient. I highly recommend Wood Associates!” - J.M.

https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/

Did you know that the State of Massachusetts is one of many states that allow direct access to physical therapy? You do not need a prescription or referral to start physical therapy. This was done to help combat the opioid crisis and encourage the use of physical therapy as a safe and effective alternative for treatment of acute and chronic pain and injuries. A PHYSICIAN REFERRAL IS NOT NEEDED FOR PHYSICAL THERAPY IN THE STATE OF MASSACHUSETTS! Direct Access To Physical Therapy

Discover How To Live Pain Free!

At Wood Associates Physical Therapy, you will receive hands-on therapy treatments by a friendly, caring health expert during focused and individualized sessions.

1. CALL AND TALK TO YOUR THERAPIST

2. DISCOVER WHY YOUR PAIN HAS COME BACK

3. GET YOUR CUSTOM RECOVERY PROGRAM (617) 864-4200 CALL TO SCHEDULE TODAY! NO PRESCRIPTION NEEDED

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