Health & Wellness: The Newsletter About Your Health and Caring for Your Body. By Restore Physical Therapy
HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
INSIDE : •BACKPACK SAFETY: STRATEGIES FOR PARENTS AND STUDENTS •PATIENT SUCCESS STORIES •HEALTHY RECIPE •EXERCISE ESSENTIALS
RESTORE your mobility RESTORE your strength RESTORE your balance RESTORE your body ARE YOUR HIPS CAUSING YOUR BACK PAIN?
www.restore-rehab.com
HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
ARE YOUR HIPS CAUSING YOUR BACK PAIN?
Do you notice your back pain seems to get worse the longer you sit? Do you sometimes feel your back pain in the front or deep in the pelvis? You may be experiencing back pain that is connected to your hips. At Restore Physical Therapy, we are skilled at figuring out where your pain stems from to ensure you find relief no matter what!
Over 80% of the population will experience back pain at some point in their life. Unfortunately, most back pain cases are non-specific, meaning that there is no primary cause for your pain. Often back pain is the combination of several factors affecting one another. With non-specific back pain, there are interconnected factors that
contribute to your pain, such as: • Prolonged sitting postures • Weak core (i.e., abdominal, spinal, and gluteus muscles) • Poor mobility of hip, pelvis, and spine
Your hips have a large range of motion that works together with the movement of your pelvis and spine. Prolonged sitting over weeks, months, or years can limit hip flexors and muscle imbalances. These changes affect the natural movement of the hip joints, which in turn cause the pelvis to tilt, altering the posture of your spine and contributing to the development of low back pain. Luckily, you can feel better by improving your hip, pelvis, and spine mobility. Contact Restore Physical Therapy today to find out how!
856-396-8131
SERVICES/THERAPIES:
• Joint Replacements • Balance Disorders • Vestibular Rehabilitation • Sports Injuries • And More!
• Neck & Back Pain/Radiculopathy • Hip, Knee, Ankle & Foot Injuries • Elbow & Shoulder Rehabilitation • Arthritis — Painful Joints • Headaches & TMJ Disorders
www.restore-rehab.com
Your hips are part of a kinetic chain, meaning they are part of the system of overlapping segments connected via our joints. This system functions whereby movement at one joint affects movement at another joint. This system must work together for your body to function correctly. When one part of the kinetic chain — the hips — is out of balance, stress is placed on another part — the back. If you are experiencing back pain, the movements in your hip may be the source of the problem. Prolonged positions can lead to restrictions in the hip joint, leading to the muscles surrounding your hip joint becoming tense and painful. If your hip function is abnormal, the mechanics of your lower back may be altered, causing pain in both regions. If you notice that you are feeling tight or stiff in the hip, pelvis, or spine areas, don’t hesitate to contact us as soon as possible to find relief! How Physical Therapy Can Help Our physical therapists can help in a variety of ways. We will start with a hands-on evaluation and movement assessment to identify what part(s) of the kinetic chain may be contributing to your pain. This will consist of a thorough history to understand the specific movements and positions you need in your everyday life. It is essential to understand the demands on each joint and the overall function of the system. We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and any pain relief technique at our disposal. Your physical therapist will then incorporate sport-specific treatments with a “return to sport” progression to assist you in a safe return to training and competition. Every good therapy program will include injury prevention strategies that ensure you stay doing what you love! HOW THE HIPS AFFECT BACK PAIN
What To Expect At Your Physical Therapy Visits The movement screen and postural analysis in our physical examination may indicate an increased lower back curve and abnormal pelvic tilting. These are indications of a dysfunctional kinetic chain. Targeted manual techniques and specific stretches are used to alleviate the tension of a tight muscle, leading to more significant improvements in range of motion. Once the tight hip, pelvis, and spine muscles are released, strengthening will help ensure the system’s health and function. If you are looking for a safe and effective treatment method for treating your back pain and figuring out if it originates from your hips, you will benefit from consulting with one of our physical therapists. Our mission is to help relieve your painful back symptoms while simultaneously improving your hip mobility, strength, and function. Contact Restore Physical Therapy today to get started on the first steps toward relief!
856-396-8131
HEALTHY RECIPE
A Great Idea for School or Work Lunch!
It’s Your Body, It’s Your Choice
Hummus & Pita Plate
No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of New Jersey you have direct access to physical therapy!
The lunchtime sandwich may be the standard option for a school lunch, but let’s face it: slapping the same smears onto bread — day after day, week after week — can leave kids and parents a little bored. Here’s our suggestion for a healthy nut-free, sandwich-free lunch! Nine out of 10 kids love a good hummus — why not make it the star of the show? Pack with things like: Salami, hard boiled eggs, olives, carrots, baby tomatoes, apple slices and grapes (note that dipping is easier and less messy if you pack the hummus in a separate container). Whatever your child loves will work!
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BACKPACK SAFETY Backpack Strategies for Parents and Students
Patient Success Stories
“Troy and his team worked on getting me back to 100%”
Exercise Essentials This is a good stretch for your lower back. DOUBLE KNEE TO CHEST STRETCH Lie on your back, knees bent, feet flat on the floor. Contract your deep core and continue breathing normally. Now straighten your leg by sliding your heel down, keeping pelvis level. Slide heel back up towards buttock, alternate legs. Repeat 10 times with each leg. Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. Loading the Backpack: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. • Load heaviest items closest to the child’s back. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. Wearing the Backpack: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. • Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly. • The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline.
“Troy was fantastic. I started with Restore because of potential labrum issues in both hip. Troy and his team worked on getting me back to 100% and gave me a lot of take home moves to do on my own to regain full mobility. The entire staff is extremely friendly and helpful. I will highly recommend anyone experiencing any kind of issues to start with Restore for all of your PT needs.” - William E. — actual 5 Star Google Review
We Want to Hear Your Success Story By sharing your success story you can help us reach more people in our community — inspiring someone to find relief from pain and start the new year stronger and healthier. Scan the QR code to go to our Google Review page and share
RESTORE your mobility RESTORE your strength RESTORE your balance RESTORE your body FIND US ON SOCIAL MEDIA 856-396-8131
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