1. Watch your sitting Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time.
Health & Fitness The Newsletter About Your Health And Caring For Your Body
1 2 “Don’t You Think You Would Be More Productive With A Healthier Spine? ” Discover The 5 Keys To A Healthy Spine 1. Watch your sitting Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time. 2. Protect your spine with better posture How you sit, stand, stretch and lift all play a role in the pressures on your spine. We all know to bend with our knees, not our back when lifting, but do you really do it? Really bend down deep with your knees to pick up objects off low shelves, such as in the refrigerator or shoes off the floor. When standing, walking and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment. (continued inside)
• Finding The Source & Resolution To Pain Caused By The Spine • Discover The 5 Keys To A Healthy Spine • See What Our Patients Have To Say
He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body
“ More Productivity With A Healthier Spine?” Discover The 5 Keys To A Healthy Spine 3 3. Tighten your core muscles Your core muscles are made up of your abdominal muscles, spinal muscles and pelvic / hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/after pregnancy, after surgeries or injuries. Strengthening your abdominal and hip muscles can go a long way to providing the necessary muscle support to your spine. Speak with one of our experts on what exercises are right for you. 4. Improve your nutrition Your body is a machine and it needs the right fuel to run. Since you use your body all day long, it needs to rebuild itself constantly. The ligaments, tendons, muscles and discs in your spine need the right nutrition to stay healthy. Make sure to eat dark green leafy vegetables, lean protein and stay hydrated. Avoid smoking and fried foods, which actually harm your tissues and make pain more prevalent. 5. Get your spine moving Your body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. These areas, then become irritated and painful. Restore the flexibility in your spine with gentle, specialized hands on therapy as well as specific exercises. Participate in Yoga and Pilates to improve your stability, strength and spinal balance. “If you hurt your low back, starting PT within the first 14 days can save you (on average) $2,700. ” Make your back as healthy as it can be this year by investing in it. Physical therapy is the right solution to improving your spinal health and saying goodbye to that aching neck or back. Prevent future pain by seeing one of our specialists today. Call us to speak with one of our experts. (CONTINUED FROM OUTSIDE) 4 5
www.rehabaccess.com - Journal of American Medical Association, 2003 “Common pain conditions (i.e., arthritis, back, headache and other musculoskeletal) result in $61.2 billion in lower productivity for U.S. workers. ”
Your Natural Way To Reduce Your Pain In 60 Seconds
Helps Low Back Pain
Helps Neck Pain
QUADRUPED ALTERNATIVE ARM & LEG While in a crawling position, slowly draw your leg and opposite arm upwards. Your arm and leg should be straight and fully out-stretched. Hold for 30 seconds. Alternate legs and repeat 5 times.
LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward and to the side until a stretch is felt. Hold for 30 seconds. Repeat 8 times.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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REFER A FRIEND Think NorthEast First!
Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
Consult The Sports Medicine Experts
Patient Results
Kevin K. Hsu, MD is a fellowship-trained interventional pain physician whose clinical interests include: Interventional Pain Management, Sports Medicine, Mu s c u l o s k e l e t a l Me d i c i n e , Electrodiagnostic Medicine, and Non- Surgical Orthopedics. He understands that most musculoskeletal problems are successfully treated without surgery. Therefore, he utilizes an integrated approach addressing posture, biomechanics, instability, muscle imbalance, and asymmetry,
KEVIN K. HSU, MD
along with focused pain management. Doing so enables his patients to be not only pain free, but to experience a healthier future. He completed his Physical Medicine and Rehabilitation residency at RWJMS-JFK Johnson Rehabilitation Institute serving as Chief Resident during his final year. Following, he completed his Interventional Pain Management Fellowship at the Florida Spine Institute. His medical degree was earned from Robert Wood Johnson Medical School. He is Board Certified in Physical Medicine and Rehabilitation, Board Certified in subspecialty of Sports Medicine, and is also a diplomate of the American Board of Pain Medicine.
I highly recommend! Success Story: - Jeffrey S.
“I first came to NorthEast Spine and Sports Medicine for neuropathy and low back pain. NorthEast has greatly impacted the quality of my health and lifestyle. My neuropathy has dissipated greatly. I am able to walk farther because my back pain is gone. The staff and doctors at NorthEast are courteous and compassionate. The synergistic approach they take towards one’s healing has proven to be extremely beneficial. I highly recommend NorthEast Spine and Sports Medicine.”
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Attention Pain Sufferers
• Do you have pain when moving or standing for long periods of time? • Do your hands hurt and get stiff in the cold weather? • Do you have trouble sleeping at night because of pain? If you have answered “Yes” to any of the questions, we can help. Call Today For A Pain Consultation
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Eating Right Never Tasted So Good! RASPBERRY PEACH COBBLER WITH OATMEAL PECAN CRUMBLE Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins
INGREDIENTS: • 3 large peaches, skinned and cut into ¼” slices • ½ cup of fresh raspberries • juice of 1 lemon • ⅛ teaspoon of ground cinnamon • 1 tablespoon of arrowroot
Oatmeal Pecan Crumble: • ⅓ cup of rolled oats • ⅓ cup of white whole wheat flour • ¼ cup of pecan, chopped • ⅓ cup of brown sugar • ½ teaspoon of ground cinnamon • ¼ teaspoon of ground nutmeg • 2 tablespoons of butter, melted • Optional: Vanilla Bean Ice Cream
DIRECTIONS: 1. Preheat oven to 350 degrees F. 2. In a small bowl, add peaches, ground cinnamon, arrowroot, and lemon juice. Toss to coat. 3. Add raspberries and gently toss. 4. Add raspberry peach mixture to a small sprayed 4x4 baking dish. 5. In a small bowl, add rolled oats, white whole wheat flour, pecans, brown sugar, ground cinnamon, ground nutmeg, and melted butter. Mix until combined. 6. Sprinkle on top of raspberry peach mixture. 7. Bake for 30 minutes. www.northeastspineandsports.com
**Recipe/Photo Credit: https://www.joyfulhealthyeats.com
“ How Would I Know If I Have A Healthy Spine?” Finding The Source & Resolution To Pain Caused By The Spine
Most of us will experience back or neck pain at some point in our lives. It is the price we pay for walking on two legs. If you suffer from the occasional ache or have chronic low back or neck pain, the goal is to relieve the pain, without the need for surgery. In fact, recent studies point to the fact that patients who underwent a common fusion procedure for the spine, were more likely to have a second surgery within 2 years*. The best way to avoid the need for spine surgery, is to improve the health of your spine, and
our treatments play a key role in making that happen. WHY DOES YOUR NECK OR BACK HURT?
One thing to understand about neck and back pain is that it is mechanical. Just like a car can have problems with moving parts, so can your spine. The daily barrage of strain on our backs with sitting, lifting improperly, and poor nutrition, can wreck havoc on our spines.
Most spine pain comes from the following 4 trouble areas: 1. Poor posture and alignment 2. Lack of knowledge on how to bend, lift, sit, sleep 3. Lack of muscle strength 4. Poor flexibility and muscle coordination
The good news, is that your body is adaptable and you can always improve what you have. With the right treatment and training, your back or neck can usually make a full recovery. Physical Therapists and Chiropractors are the mechanics of the body, and seeing one of our specialists first can often help you avoid expensive testing or medical procedures. NorthEast Spine and Sports Medicine Can Help You Maintain A Healthy Spine, Naturally! *Anand Veeravagu, Tyler Cole, Bowen Jiang, John K. Ratliff The Spine Journal, Vol. 14, Issue 7, p1125–1131 Published online: October 14 2013
Health Tips
“How Should I Prepare For My Daily Runs?” 4 Amazing Tips To Buying Running Shoes
1. Visit your physical therapist to do a gait analysis. Checking whether you are a supinator, neutral or pronator is the first step into buying the right type of shoe. 2. Don’t think that more expensive equals better. Brands of running shoes vary greatly in price. Do your research. 3. Buy from a running store. Try on many brands and compare shoes that fit your gait.
4. Buy a shoe that you actually like. It doesn’t hurt to buy something you feel great wearing!
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