Newsletter by Nebraska Orthopedic Physical Therapy
Nebraska Orthopaedic Newsletter
Get Relief For Your Aching Back 7 Tips to Avoid Back Pain
Do you suffer from an aching back? For some, this can be a slight nagging ache, and others a sharp crippling pain. Whichever category you fall into, back pain can keep you down and out from fully enjoying life’s activities. Whether it stops you from performing well at work, or you have to think twice about bending down to play with your children, back pain can be a real pain. However, you are not alone. Nebraska Physical Therapy Is here for you! Discover Natural Relief For Your Aching Back
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Nebraska Orthopaedic Newsletter
Here are some interesting facts on back pain: 4 Back pain is the number one disability for those under age 45. 4 In the United States of America alone, there are an expected 31 million people with lower back pain at any given time. 4 Back pain runs second, after only the common cold, as the top reason for visiting a healthcare provider in the United States. 4 Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. That’s four out of every five people! 4 Around 30 to 40 percent of all workplace absences are due to back pain. 4 Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6% reported at least one episode of severe acute low back pain within a one-year period. 4 More than two-thirds of back strains are caused by lifting and other exertions like pulling and pushing. 4 Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture or cancer. The good news is that there is help for back pain sufferers and that is our SPINE program. By improving the movement of your spine, posture, muscle stability and strength, you can have a much healthier, pain-free back.There is a lot that you can learn during the program to make sure you are in control of preventing your back pain from returning. Call us today to learn more about how our SPINE program can help you! We can help... Get Relief For Your Back Pain
Amy Hoffman, PT, DPT
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” Colin Powell Quote of The Month:
TRY THIS SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.
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7 Tips for Avoiding Back Pain YOU CAN START FEELING BETTER TODAY
Here are a few tips that are surprisingly effective at preventing back pain and keeping it from returning: 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. Studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain as well as all the other health benefits. 3.Quitsmoking. Nicotine insmoke, restricts theflowofnutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain. 4. Sleeping position. If you’re prone to back pain, talk with our physical therapists about the best sleeping position. What is most important is to be in a comfortable position that you can sleep in to achieve the most rest. Sleeping on your side with your knees pulled up slightly toward your chest with a pillow between the knees is best during the first 15-30 minutes in bed. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Try to avoid sleeping on your front.
5. Improve your posture. Find a good chair to sit on. Avoid soft couches or chairs that put you in a slouched position. Find a chair that will allow you to keep your feet flat on the floor when you sit. With standing, try to alternate your positions and walk around if possible. Have one foot forward when standing and switch this every 10 minutes. 6. Watch how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects. 7. Use supportive shoes. A good pair of shoes, with cushion can reduce pressure on your back. Avoid using high heels as they shift your center of gravity and strain your lower back. There is a lot that you can do to prevent back pain and alleviate it quickly when it starts. The important part is to work with your physical therapist to address the underlying cause of your back pain. This puts you on the right path to a healthy back that will support you pain free for a lifetime.
To learn more about our SPINE program, contact us today and get on the correct path to a strong, healthy back!
Summer Word Search Fun & Games
Exercise To Help With Pain:
BRIDGE Lie on your back with arms resting at your sides. Bend hips and knees, placing feet flat on surface. Lift your hips off the surface to make a bridge. Lower slowly.
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Strengthens Back and Improves Posture
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Free Mobile Download Get Easy Relief For Your Pain With A Simple Click... “I had hurt my back while at work about 2 and a half weeks ago. I reported it to my employer and they sent to me a doctor who sent me to NOPT. Ross was very helpful. He took the process slow and at my pace. Now that I am finished I feel twice as good as when I originally came in. I now plan to get a membership at a gym and continue with my recovery on my own. I would recommend Nebraska Orthopaedic Physical Therapy to my friends and family.” - Haylea L. Now I feel twice as good!
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Do you or someone you back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to:www.neorthopt.com/ spinebook for your free down- load. We will not send you ad- ditional text messages. This is the easiest way to get this infor- mation to our patients. Down- load and share with friends and family today!
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