Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.
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OVERCOME YOUR BACK PAIN! YOU CAN DO IT WITH INDIVIDUALIZED PHYSICAL THERAPY
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N E W S L E T T E R
OVERCOME YOUR BACK PAIN! IS BACK PAIN SLOWING YOU DOWN?
INSIDE : • How To Take Care Of Your Back • Refer A Friend
• Patient Success Spotlight • Relieve Back Pain In Minutes
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you A few things cause back pain. The American PhysicalTherapy Association coverseachof these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination irritable—ruining your good time. What Causes Back Pain?
Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem.They might assume nothing— except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to knowwhy it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. 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.
Lift Properly You pick things up constantly. Even if you’re lifting something right, make sure you’re facing theobject.Squat,keepingyourspinestraight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use StrengthTraining 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 your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.
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1. Make Good Posture A Habit When you are standing, feel that the weight in your feet is going through your arches. Stack your knees over your ankles, your pelvis over your knees, and your shoulders over your pelvis. Let your head be in a relaxed position without your chin poking forward. Good posture doesn’t mean holding yourself up like you’re in the army. You should be comfortable, though it might still take time to get used to a new posture, even if it’s a better one. While sitting, make sure you’re using the backrest without your shoulders slouching or yourhead far forwardandyour feetareon thefloor. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles.This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused on a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step.
4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvic, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more. 5. Physical Therapy Our physical therapists are experts in evaluating spine and body movement. By having a regular checkup, you can make sure your body is in good condition to tackle the activities you love. If you
have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve.
Call us today to schedule an appointment. 816-607-7180
VEGETARIAN CHILI RECIPE
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
INGREDIENTS • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt • 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Core www.simpleset.net
• 2 cloves garlic • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water • 4½ tsp chili powder
• ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional) • 1 tsp canola oil • 1 cup chopped onion • 1 cup green sweet pepper
DIRECTIONS Lightly coat an unheated large saucepan with nonstick cooking spray. Preheat over medium-high heat. Add oil to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. Reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, water, chili powder, seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder.
CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN 816-607-7180
Patient Success Spotlight
Who Do You Know That Needs Our Help?
“I was purely amazed and thrilled the pain was gone.” “For several months prior to my PT treatments at Hill Pro-Motion Physical therapy I was having low back pain and right leg aches and pain especially at night in bed. Finally the physiatrist took X-rays and told me I had a badly worn first and last sick in my back causing my problem and recommended PT. When I came to the first therapy session I learned the treatment plans and goals and the end result. I was very skeptical when they told me they were going to take the aches and pains from my right leg and put it in my back and eventually decrease my back pain. I let them know I wished them good luck with that. I must say when they accomplished that goal, I let them know they could put it back in my leg because the back pain was more painful; however as time progressed with treatments I was purely amazed and thrilled the pain was gone. I was also able to stop taking medications as they were not required. At the end of my physical therapy I felt well and have been able to work at my job without difficulty.” - Frances A.
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Staff Spotlight: Garrett Nichol
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Garrett is thenewest member of our teamhereatHillPro-MotionPhysical therapy. In 2014, he received his Bachelors of Science in Athletic Training at Washburn University. Following graduation, he worked for a year as a licensed athletic trainer at Washburn University, working with various college athletic teams. He was given the opportunity to work directly with a wide variety of athletes, and worked with the football, women’s soccer, men’s and women’s basketball, men’s and women’s tennis, baseball, and softball teams. Garrett then decided tofurtherhiseducation,andreceived his Doctorate of Physical Therapy from the University of Kansas Medical Center, in 2018.
Garrett isamemberof theAmerican Physical Therapy Association and NationalAthleticTrainerAssociation. Garrett utilizes evidenced-based practice with his care and continues his learning through research, webinars, and has attended numerous continuing education courses for both physical therapy and athletic training. He continues to maintain his certification as an athletic trainer. He enjoys living in the Kansas City area,and isalwaystryingnewthings. He enjoys exploring the outdoors, trying out new restaurants and food, and all things sports. He also enjoystravelingtovisithisfamilyand friends as often as he can.
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