The Physio Studio: Don't Ignore Your Back Pain

DON’T IGNORE YOUR ACHING BACK! DO YOU FEEL ACHES AND PAINS THROUGHOUT YOUR DAY? THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER

INSIDE : • Don’t Ignore Your Aching Back! • Getting To The Bottom Of Back Pain

• Exercise Of The Month • Injury Prevention & Strengthening

The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. (continued inside)

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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER

DON’T IGNORE YOUR ACHING BACK! DO YOU FEEL ACHES AND PAINS THROUGHOUT YOUR DAY?

Once the cause of your back pain is determined, your physiotherapist will be able to identify the best treatment options for your body’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing the most pain. These exercises are designed to help build strength and support the surrounding muscles. • Guided stretching designed to improve range of motion and flexibility. This will take into account the health and vivacity of vertebrae and any potential stretches that may support optimal back health. • Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength- building activities. Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Working with a licensed and experienced physiotherapist can provide you with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain.

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It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It is no wonder that so many people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. The sight of blood leaving your body or the realization that a bone isn’t sitting right is something that not many people are going to deal with for too long before seeking medical attention. Yet when pain begins in the back, it is almost normal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! Understanding Back Pain Back pain may be common, but it is absolutely not normal. There are actually a lot of serious conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician early on so that you know exactly what is going on with your body from the get-go.

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GETTING TO THE BOTTOM OF BACK PAIN

Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH When it comes to back pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include: • Muscle sprain or strain • Slipped vertebrae or disc • Tear or hyperextension to the supporting muscles or tendons • Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on.

Working with a physiotherapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, call us today. You will be glad you did!

HEALTHY RECIPE Mexican Cauliflower Rice Skillet INGREDIENTS • 1 lb ground beef • 1/4 medium onion diced

Reduces Back Pain

www.simpleset.net

PRONE PRESS UP Begin by lying on your stomach with you hands beside your shoulders. Execute by pushing up with your arms, making sure to look up to the ceiling and arch your upper back. Return to start and repeat 10 times.

• 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes • 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded cheese

In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.

CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN

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“They are making me stronger and healthier than ever before!” “The Physio Studio has a fantastic and knowledgeable team of professionals! I look forward to my training/physio sessions with Scott/Lori and massages with Emma. They are making me stronger and healthier than ever before!” - D.S.

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(289) 275-0262 www.physiostudio.ca 905-665-1999 220 Taunton Rd East Unit 3 Whitby, Ontario, L1R 0M5

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785 Taunton Road East Oshawa, Ontario L1H 7K5 Phone: (905) 841-9118 Fax: (905) 388-3893 OSHAWA LOCATION

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