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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
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LivingLifeWithoutBackPain•ArthritisWorkshop:Apr7•AvoidAches& Pains in theGardenThisSpring!• MediterraneanChickpeaSalad
LIVING LIFE WITHOUT BACK PAIN SAY GOODBYE TO PAIN, ONCE AND FOR ALL!
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LIVING LIFE WITHOUT BACK PAIN S AY G O O D BY E T O PA I N , ON C E AND F O R A L L !
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. 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. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life. Understanding the Why and How 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. Youmightbeamazedtodiscoverthedifferentfactorsthatcould 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.
YOUR PAIN-FREE LIFE STARTS HERE: CALL (337) 264-9856 TODAY!
• 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 support with overcoming back pain, and to learn exercises and techniques that can help increase your overall strength and range of motion, call us today at 337-264-9856 or visit bouletptandwellness.com.
AVOID ACHES & PAINS IN THE GARDEN THIS SPRING!
Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. Thesetipscanhelppreventinjuries: • Warmupbeforeyougarden.A10minute brisk walkandstretchesforthespineand limbsare good ways to warm up. • Change positions frequently to avoid stiffness or cramping. • Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while
using a wheelbarrow. • If kneeling on both knees causes discomfort inyourback,trykneelingononeandkeepthe other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in yourback or knees, consider using elevated planters to do your gardening. • Avoidbendingyourwristupwardswhenpulling thingsorusinggardeningtools. Instead,keep your wrist straight and use your shoulder muscles to pull and lift. • Endyourgardeningsessionwithsomegentle backward bending of your low back, a short walkand lightstretching,similartostretches done before starting. Author:AndreaAvruskinPT,DPT
BOULETPTANDWELLNESS.COM
OUR SERVICES • Cupping • Dry Needling • Electrical Stimulation • Ergonomic Training • IASTM • Joint Mobilization
NEXT ARTHRITIS WORKSHOP: APR 7, 6PM Upcoming Workshops: • Shoulder Pain & Rotator Cuff: MAY 6, 6PM • Arthritis: JUN 2, 6PM
• Muscle Energy Techniques • Myofascial Release • Postural Re-Education/ Training • Therapeutic Exercise
Haveyouhad itwitharthritispain?Iswalkingexcruciating? Arestairs intimidating?Doyoustrugglewithstandingfor any lengthoftime?Haveyoubeenavoidingactivitieswith your friends and family because of the pain? Come learnwhatsuccessfulnaturaltreatmentmethods look likewithout theuseofdrugs, injections,orsurgery. Theworkshop isFREEtoallthatattend.Seating islimited, so call to reserve your chair at (337) 264-9856. Only 20 spots available for this workshop.
• Ultrasound • Vestibular Therapy
• Kinesio Taping • Laser Therapy • Manual Therapy
Call us at (337) 264-9856 to Register Today!
WHAT PATIENTS ARE SAYING
Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. HAS YOUR PA I N COME BACK?
I did not think that life would ever be the same... I was able to build up the strength to return to my former job.
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After injuring my lower back while working offshore, I did not think that
life would ever be the same. With the help from the staff at Boulet Physical Therapy and Wellness, I was able to build up the strength to return to my former job. I am also able to play with my daughter and ride my motorcycle again!” - A. P.
Call Boulet Physical Therapy & Wellness Institute for a
complimentary injury consultation. We will guide you so you can get back to the activities you love.
Bird Dog 4-Point Arm& Leg Raise Beginbyplacingyourkneesandhandsonthefloor,with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift onearmandanopposite legstraightout toward thehorizon,withyour thumbpointed to theceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression. EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN BACK MUSCLES Exercisescopyrightof
MEDITERRANEAN CHICKPEA SALAD • 2Tbspoliveoil • 3garliccloves,minced
anddiced • 3Persiancucumbers, sliced intohalfmoons • 1cupchoppedroasted redpeppers • ¼cupchoppedparsley • 3ounceshoneygoat cheese (orsimilar) • ¼cup freshmint • 1cupchoppedroasted chickpeas, (optional)
• 1Tbsp lemonzest • 2Tbsp lemon juice • 3/4 tspseasalt • Groundblackpepper • 1½ tspcuminseeds* • 2cupschickpeas • 1cupcherry tomatoes, halved • 4Medjooldates,pitted
Combineoliveoil,garlic,lemonzest,lemonjuice,salt,and blackpepper inabowl.Overmedium-lowheat, toast the cuminseeds inaskilletabout30secondsuntilaromatic. Removefromheatandcrush(mortar&pestlepreferred) then add to the bowl and stir. Add chickpeas, tomatoes, dates,cucumbers,redpepper,andparsleyand toss.Top with goat cheese, mint, and extra roasted chickpeas. www.loveandlemons.com/chickpea-salad-recipe
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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