DON’T LET PAIN SLOW YOU DOWN HEALTH & WELLNESS
FIND RELIEF FOR BACK PAIN!
Exercise Essentials Try this exercise to relieve pain and keep moving!
Patient Success Hear what our patients are saying about us!
Back Pain Prevention Discover how to prevent back pain from occurring.
HEALTH & WELLNESS WWW.SOUTHWESTGEORGIAREHAB.COM SOUTHWEST GEORGIA
“ VERSE OF THE MONTH “ “This is the day the LORD has made. We will rejoice and be glad in it.” Psalm 118:24
FULFILL YOUR NEW YEAR’S GOALS WITHOUT BACK PAIN
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination Unfortunately,a lotofpeopledon’tseektreatmentwhenbackpain 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 canbecured!TheNational 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, analgesic medications and counter-irritants are the most popular. 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.
BACK PAIN PREVENTION
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 light, 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 You have the power to choose. Just as you can fill a prescription for medication at a pharmacy of your choice, you can choose where to receive physical therapy as well. Taking care of yourself means taking charge of your healthcare, so remember that regardless of which physician you see, you have a choice when it comes to physical therapy. Did You Know You Have Direct Access To Physical Therapy? Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a physician referral is not needed. In the state of Georgia you have direct access to physical therapy!
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. EXERCISE ESSENTIALS 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 hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.
TASTY RECIPE ORANGE CRANBERRY BREAD
INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg DIRECTIONS • 1 cup fresh cranberries • 1 teaspoon orange zest
STEPHANIE STEWART SPEECH THERAPIST
Southwest Georgia FYZICAL Rehab is excited to announce that Stephanie Stewart has joined the FYZICAL Family as a full time Speech Therapist! Stephanie is a nativeofStockton,GAandcurrently resides inCordelewithherhusband Drew Stewart. Stephanie recently graduatedSummaCumLaudewith aMaster’sDegree inCommunication
Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt,cranberries,andorangezest.Gentlystir. Inaseparatemedium-sized bowl,addcoconutoil, freshorange juice,andanegg.Addwet ingredients todry ingredients.Stirtocombineeverythingtogether.Scrapethebatter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! www.joyfulhealthyeats.com/moist-orange-cranberry-bread
Sciences and Disorders from Valdosta State University. Stephanie’s clinical experiences include working with both pediatric and adult patients in various settings, including hospital, private practice, daycare, and school. She recently completed continuing education to become LSVT LOUD certified to treat patients with Parkinson’s Disease and other neurological disorders. Stephanie enjoys working with both adults and children, and has a true passion for helping patients maximize their cognitive abilities, communication skills, and swallowing abilities. Aside from being an SLP, Stephanie enjoys spending time with friends and family, being outdoors, and is an avid Georgia Bulldog fan. She looks forward to working with you and your family! For any speech therapy needs, please call Southwest Georgia FYZICAL Rehab at 229-273-9445. #SLP #fyzicalfamily I began to see immediate and amazing progress! "My story starts with a scheduled session with Kandice York, massage therapist, who suggested that I give Southwest Georgia Rehab a call. She realized that I needed much more intensive physical therapy to address my post-surgery needs. Recovery from back surgery over a year ago has been a long and slow process for me. After surgery, I tried other rehab facilities but didn’t receive the results that I am experiencing with Bridget Hathcock and her staff. Two months ago, I was barely able to walk from my bedroom to the kitchen in my home. Low back pain has kept me from enjoying simple everyday activities and traveling to visit family. Walking, sitting, and standing has been excruciatingly painful. I was beginning to lose hope of ever getting back to normal. Bridget Hathcock treated my low back but also realized that the entire back required attention. Once she began with a plan to treat the entire back, I began to see immediate and amazing progress. Her treatments included the Cupping Technique, whichbroughtback increasedbloodflow to themusclesandskin.Sheuses Microcurrent Point Stimulation, Soft Tissue Mobilization, Dry Needling, Electrical Stimulation, Graston Technique, Trigger Point Release, and Core Strengthening Exercises. The combination of techniques worked together to reduce and remove pain frommy body. In just a few months, I am walking at least a mile or more a day. I just returned from a trip to Las Vegas where I walked, swam, and visited with my family. This was a huge contrast to my last visit just four months earlier. Four months ago, I had to stay in bed most of the day. Thanks to my physical therapy, I was able to enjoy the trip. I highly recommend Southwest Georgia Rehab to anyone experiencing pain. The best part is that they are located right here in the local area. Bridget and her staff have been a blessing for me. I thank God every day for them.” - Alisa D. PATIENT SUCCESS SPOTLIGHT
FREE PHYSICAL THERAPY SCREENING Schedule your FREE screening with a physical therapist by calling (229) 273-9445 and mentioning this coupon! • Move without pain • Bend and move freely • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active & healthy life Call us at (229) 273-9445 or visit www.southwestgeorgiarehab.com
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