Do you ever find yourself slouching in a chair, slumping at the computer or your belly sticking out after standing for awhile? This is a sign of core muscle weakness that can negatively affect your health and create back or neck pain.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
A STRONGER CORE MEANS A HEALTHIER YOU! How Strengthening Your Core Can Improve Posture, Relieve Pain, and Preserve Health!
INSIDE • A Stronger Core Means A Healtheir You • 5 Simple Ways to Relieve
Back and Neck Pain • Exercise Essentials • Outstanding Results • Practice News • Seasonal Recipe
Health &Wellness The Newsletter About Your Health And Caring For Your Body
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A STRONGER CORE MEANS A HEALTHIER YOU!
Do you ever find yourself slouching in a chair, slumping at the computer or your belly sticking out after standing for awhile? This is a sign of core muscle weakness that can negatively affect your health and create back or neck pain. What are Your Core Muscles? Your “core” is the group of muscles that help stabilize your body and give a strong point from which your skeleton can move properly with good posture. The core is made up of
your abdominal, low back, pelvic and gluteus muscles. When any of these groups is weak, it causes instability and makes it hard to use your body properly. The result is strain to different areas of your body, especially the back and neck muscles. This causes bad posture, fatigue, inflammation and pain. Can’t I Just Do Sit-Ups? Strengthening the abdominals is just one component of strengthening your core muscles. It takes an expert, trained in the
science of human movement to analyze where your pain is coming from. Our physical therapy professionals are just those experts. Whether your pain is from your back, neck, shoulders, or legs, we perform a thorough analysis of your posture, movement, and strength. This allows us to pinpoint exactly what is causing your pain. Only then, can an effective treatment plan be made to obtain the fastest results. Call us today to learn more how we can eliminate your pain and improve your health!
lonokephysicaltherapy.com | promopt.net
Simple Ways to Relieve Back and Neck Pain
3. Avoid Injury. Make sure you know the proper way to lift, bend, and pick up objects, even if they are not heavy. Our experts can show you proper body mechanics with everyday tasks. 4. Adequate Rest & Exercise. Your body needs to heal after every day, so a good night’s sleep is critical, especially those hours before 12 am. Record your favorite late night shows so you don’t have to stay up late! Sleep deprivation actually worsens your pain tolerance and saps your strength. In turn, make sure you exercise – at least walk 30 minutes a day to improve your strength, heart health and flexibility. 5. Nutrition. It is often found with people in pain, that their diet aggravates their pain and their lack of water “dries” out their tissues. It is very important to avoid processed foods and fried foods, which increase inflammation in the body. Of course, eat more vegetables, fruits, and lean protein. Don’t forget to keep a glass of water by your desk and refill it during the day so you stay hydrated!
When suffering with back or neck pain, it can be confusing to determine the right way to relieve pain and get back to normal activities. For some, permanent injury or changes in their body mean arthritis and the tendency for more aches and pains. However, it doesn’t mean you can’t do something about it and live a pain-free life. Here are some tips to relieve your back and neck pain. 1. Get Expert Help. The best solution for your back or neck pain is to restore proper movement, strength and coordination for maximum results. Our physical therapists are the medical experts that can help you improve your function and relieve your pain. See your physical therapist at least yearly to maintain your health. 2. Improve Your Posture. Make sure to stand up frequently, at least every 30 minutes and vary your positions of work throughout the day. Aim to correct your posture when sitting and standing and make adjustments as needed.
NOW OFFERING DRY NEEDLING! “ Zero pain since starting dry needling. Yay Me!” - L.J.
We are excited to announce that we are now certified to provide Dry Needling! Dry Needling is a technique that physical therapists use for pain relief and improved function. It is helping so many of our patients feel better! Ask your therapist or schedule a free consultation to see if therapy, including Dry Needling, would benefit you and get you back to doing the things you love!
Congratulations to Our October Attendance Winner! Ms. Patricia Ask us how you can win, too!
lonokephysicaltherapy.com | promopt.net
Outstanding Results
“When I first sought help, I had very little movement in my neck without constant pain. After only 3 days of therapy, I have had decreased pain and increased range of motion in my neck. After 5 days of therapy, I am almost pain free in my neck and seeing much improvement and diminished pain in my shoulder and upper back.” - K.S. “Improved mobility of right arm and neck. Significant improvement in level of pain since onset of symptoms. Put a smile back on my face!” - S.L. “Better posture and walking. Better at bending.” - G.D.
“Since beginning therapy, I can see improvements in my pain and I am able to do more things. Going up and down stairs, getting in and out of my car, standing for longer periods of time. I feel like I am walking better. I am sleeping better. I am able to do more activities, I had a hard time just walking before therapy.” - D.G “When I started I had to have a walker and now I can walk without it! I am very pleased with my therapy, it has truly helped me with my work at home.” - D.W.
Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger
Don’t let pain become a way of life Come in for a Free Consultation and let us help you move toward a better feeling you. FREE PAIN ASSESSMENT Lonoke: 501-676-5540 ProMotion: 501-945-0200
We help you:
Naturally relieve aches and pains. Prevent stiffness or swelling. Be more active with your friends and family.
Have more energy. Feel better at work.
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Offer valid for the first 25 people to schedule. Expires 2-28-19.
Enjoy Our Recipes
This December, our staff celebrated the holidays with a Christmas Potluck dinner. We thought we’d share these delicious recipes with our patients for you to enjoy!
ZAN’S PIGS IN A BLANKET
Staff Anniversary! We would like to congratulate Kelli on her staff anniversary at Lonoke PT!
Directions Unroll raw crescent rolls out on a cutting board. Cut each triangle into 3-4 triangles. Place a Little Smokey cocktail wienie on each triangle and roll it up. Place on cookie sheet and bake as directed on the crescent roll package.
KELLI’S TURKEY CHILI
DEREK’S ULTIMATE SLOW COOKER POTATOES
• 1 can rotel • garlic powder, chili powder and cumin to taste
• 1 1/2 # ground turkey meat • 1 can Hunt’s chili tomato sauce
• 1 teaspoon garlic salt • 1/4 teaspoon pepper • 3 cups instant mashed potatoes • slow cooker liner • gravy or parsley (optional)
• 3 cups boiling water • 1/2 cup milk • 1/2 cup butter, cut into pieces • 1/2 cup sour cream • 8 oz. cream cheese, cut into cubes
Directions Brown turkey meat. Mix all ingredients in crock pot. Cook on low for 4 hours. Add water as needed.
Directions 1. Line crockpot with slow cooker liner.
ELIZABETH’S CHICKEN PINWHEELS
2. In crockpot, mix boiling water, milk, butter, sour cream and cream cheese with whisk until blended. Add garlic salt, pepper and dry potatoes; mix until blended. 3. Cook on low for 1 1/2 hours; stir once after an hour
• 1 (8-oz) package cream cheese, softened • 1 1/2 Tbsp ranch mix • 1 cup shredded cheddar cheese • 1- 2 Tbsp milk
• 1 (3-oz) package Oscar Mayer bacon bits • 1 cup cooked chopped chicken • 4-5 large burrito tortillas (10- inch)
BECKY’S 7 LAYER DIP
• 4 roma (plum) tomatoes, diced • 1 bunch green onions, finely chopped • 1 (16 oz) can refried beans • 2 cups shredded Mexican- style cheese blend • 1 (2.25 ounce) can black olives - drained and finely chopped
• 2 avocados - peeled, pitted and diced • 1 1/2 tbsp fresh lime juice • 1/4 cup chopped fresh cilantro • 1/4 cup salsa • garlic salt to taste • ground black pepper to taste • 1 (8 oz) container sour cream • 1 (1 oz) package taco seasoning mix
Directions Mix softened cream cheese with the ranch powder, cheddar cheese, 1 Tbsp milk, bacon and chicken until well combined. Add more milk if desired. Spread about 1/4 cup of chicken mixture evenly on each tortilla. Roll the tortilla up gently, yet tightly to make sure it holds together and keeps its shape. Refrigerate for about 30 minutes to firm up the softened cheese. Cut off ends of tortilla roll and cut into 1-inch slices.
MANDY’S CHICKEN SALAD
• 1 cup mayo • 3 boiled eggs, chopped • pepper to taste
• 2 cooked chicken breasts • 2 tablespoons sweet pickle relish
Directions 1. In a medium bowl, mash the avocados. Mix in lime juice, cilantro, salsa, garlic salt and pepper. 2. In a small bowl, blend the sour cream and taco seasoning. 3. In a 9x13 inch dish or on a large serving platter, spread the refried beans. Top with sour cream mixture. Spread on guacamole. Top with tomatoes, green onions, Mexican-style cheese blend and black olives.
Directions Combine all ingredients and enjoy.
Lonoke: 501-676-5540 ProMotion: 501-945-0200
Exercise Essentials Try these exercises to help keep you moving...
Walk It Out! Walking just 20 minutes a day can help: • Joint and muscle pain and stiffness • Improve balance! • Increased heart and lung fitness!
PRAYER STRETCH - LATERAL While on your hands and knees in a crawl position, slowly lower your buttocks towards your feet. Also, lower your chest towards the floor as you reach out towards the side. Hold for 30 seconds. Repeat 8 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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