Newsletter About Your Health and Caring for Your Body by Choice Physical Therapy
YOUR RESOURCE TO MOVING WELL AND LIVING LIFE
DON’T LET BACK PAIN SLOW YOU DOWN!
www.choiceptny.com
DON’T LET BACK PAIN SLOW YOU DOWN!
Back pain can be one of the most debilitating conditions, 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 from 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 low back pain starts in and around 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 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. This targeted form of treatment has been known to relieve the pain of chronic headaches and migraines by massaging the tightened muscles around the head and neck and promoting a quicker healing process.
PHYSICAL THERAPY IS AN EFFECTIVE BACK PAIN SOLUTION! 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.
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INSIDE: • What We Know About the Causes of Back Pain • 5 Healthy Eating Resolutions • Exercise Essentials • Seasonal Recipe
STAND TALL AND AVOID BACK PAIN THIS SEASON! 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.
When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders and neck aligned. 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 the muscles of your hips, pelvis and Visit a 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! REQUEST AN APPOINTMENT AT CHOICE PHYSICAL THERAPY TODAY! At Choice Physical Therapy, our physical therapists are experts at treating all musculoskeletal-related injuries. When you make an appointment with us, you’ll gain access to a wide variety of treatment options to relieve your pain. Are you ready to recover without undergoing surgery? Call today to schedule an appointment with one of our specialists! spine — your core muscles. CALL OUR CLINIC TODAY
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. 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. Limit Sitting For Too Long Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, a more effective option is to stand up periodically throughout the day. Limit your sitting to 30-45 minutes at a time. The results will be noticeable! Use Good Posture Our spine is designed to move which means our posture should also move. The spine does not like to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch.
EXERCISE ESSENTIALS
TRY THIS EXERCISE TO STRETCH YOUR BACK
BRIDGING While lying on your back, raise your buttocks off the floor/bed slowly and with control. Hold position for 10-15 seconds and slowly release to starting position with an exhale. Helps relieve low back pain
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5 HEALTHY EATING RESOLUTIONS
4. Cut back on salt Excessive salt consumption can raise blood pressure, a significant risk factor for heart disease and stroke. Watch how much salt you add to your food and avoid high salt snacks– like potato chips. 5. Limit your sugar intake Too much sugar is not only bad for our teeth, but it also increases the risk of unhealthy weight gain and obesity, which can lead to severe and long-term health issues. Instead of selecting sugary drinks, opt for cool refreshing water. You can also replace sweets and candy with healthy snacks, like carrots and hummus.
What’s your New Year’s resolution this January? Many individuals choose the New Year as a perfect time to start getting healthier and improving their diet. If this is your resolution, stick around to discover 5 ways you can eat healthier. 1. Drink more water Drinking water is one of the most essential actions you can take to improve your short and long-term health. Dehydration can affect concentration, alertness, short-term memory, and can cause fatigue. Drinking enough water each day also helps support your kidney health and your physical performance. The benefits go on and on! 2. Eat more Omega-3s Increasing your intake of omega-3 fatty acid-rich foods may help you maintain a healthy blood pressure. According to research, omega-3 fatty acids can help improve your mood, which is something we all need during the short, dark days of winter. Aim for two servings of fish per week, preferably fatty fish like salmon, sardines, and some types of tuna high in omega-3s. Not a fan of fish? Choose walnuts and flax as good non-fish sources of omega-3s. 3. Substitute meat with tofu Did you know that restricting your meat intake is good for the environment and your heart? When you substitute soy for meat, you will naturally consume less saturated fat. While tofu lacks authentic flavor, this is what makes it so versatile—it absorbs the flavors of a stir-fry sauce or marinade like a sponge, making it taste fantastic!
SEASONAL RECIPE
No-Bake Chocolate Peppermint Balls
• 1/4 tsp sea salt • 2-4 tbsp crushed candy canes • 2-4 tbsp dairy-free chocolate chips (optional)
• 10 tbsp cocoa powder • 6 tbsp maple syrup • 1/4 cup almond butter (use SunButter or nut-free) • 1/4 cup unflavored pea protein powder • ½ tsp peppermint extract
Put everything except the candy cane or cacao nibs, chocolate chips, and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well-mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow batter to chill in the fridge while you clean up, then roll into balls.
Recipe: https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls
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