PSM. Don't Let Back Pain Slow You Down

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 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.

H E A L T H N E W S L E T T E R

DON’T LET YOUR BACK PAIN SLOW YOU DOWN I N S I D E : 5 DIET TIPS FOR THE WEEKEND WARRIOR • UPCOMING WORKSHOPS • TIPS TO PREVENT BACK PAIN EXERCISE ESSENTIALS • MAKE HYDRATION A HABIT • MEET THE STAFF • HEALTHY RECIPE

1179 NORTHSIDE ROAD BURLINGTON, ON L7M 1H5 P : 905.336.7707

3015-C NEW STREET BURLINGTON, ON L7R 1K3 P : 905.333.4888

3466 MAINWAY BURLINGTON ON L7M 1A8 P : 905.335.3722

F O R T H E WE E K E N D WA R R I O R

4. TAKE ADVANTAGE OF SLEEP TO INCREASE RECOVERY. Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre- bed, slow digesting protein. These protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. If you want to take it to the next level, plan a meal in the middle of the night. 5. PREP YOUR MEALS. High performance athletes understand that periodization and preparation is everything when it comes to training. This kind of planning and evaluation should extend to the way you are fueling yourself. Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time insures that you are making better choices. After a long day of up to 6 hours in the pool and the gym the last thing you wanted to do was prepare a meal. And so what happened? The convenience of the less healthy options almost always won out.

1. MIND YOUR GREENS. For athletes the focus is almost always on carbs and protein. One provides the fuel, and the other provides the restorative power to heal our muscles and keep us training at a high level. Protein and carbs are important, but so are the minerals and vitamins that facilitate their delivery and help to process them. Eat vegetables at every major meal, and try layering your vegetables. Have two or three different veggies at a time. 2. CRUSH SOME BERRIES TO BOOST RECOVERY. Want an easy way to reduce soreness? Accelerate your recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. USE PROTEIN AS THE ANCHOR FOR YOUR MEALS. As an athlete you already know the importance of crushing a fair amount of protein in order to keep your muscles recovering and prepared for battle. The lists of benefits of getting your protein in are substantial and are a bedrock part of the high performance athlete’s diet. Adequate protein intake maintains muscle, improves recovery, might improve cognition and sleep.

Sources:http://www.yourworkoutbook.com/nutrition-athletes/

UPCOMING WORKSHOPS

EXERCISE ESSENTIALS

Perform This Exercise To Relieve Back Pain In Minutes!

LOW BACK PAIN & SCIATICA WORKSHOP SATURDAY, MAY 25 • 10:00 AM - 11:00 AM

At this FREE workshop, explore the causes and effects of low back pain and sciatica as well as tips to avoid these conditions. Discover how physical therapy can also help treat you if you suffer from back pain or sciatica.

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.

SHOULDER PAIN WORKSHOP SATURDAY, MAY 25 • 1:00 PM - 2:00 PM

Attend this FREE workshop to learn about the various culprits of shoulder pain. Learn various exercises to maintain shoulder health and relieve shoulder pain at home!

www.simpleset.net

Theseworkshopswill takeplaceatProgressiveSportsMedicine (1179NorthsideRd). Call 905.336.7707 to RSVP or learn more information.

TIPS TO PREVENT BACK PAIN

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 by: • LIFTING PROPERLY You pick things up every day. To ensure you are lifting correctly, make sure you’re facing the object, squat down by bending your knees while keeping your spine straight and lift with your leg muscles. Using proper form will reduce the pressure and stress sustained by your spine. • USING 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. • USING STRENGTH TRAINING 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 Physiotherapist, Chiropractor, or Massage 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!

MAKE HYDRATION A HABIT

Many people are too busy with summer plans to pause for a water break, to the point where they may forget to quench their thirst. However, it’s important to stay hydrated as it can help you maintain your energy and focus, reduce muscle tension and help you maintain a healthy weight. To improve your drinking habits, try these simple ways to stay hydrated this summer: 1. Always carry a water bottle. If you have a bottle within arm’s reach, it’s likely that you’ll constantly sip from it throughout the day, without having to make a conscious effort. 2. When you’re feeling frazzled or stressed, grab a glass of cold water. Studies show that people instantly feel more alert after drinking H2O. 3. Sip on a mug of herbal tea every evening. If you make this a habit, you’ll add an extra cup of fluid to your body every single day while enjoying the health benefits of the herbal tea. 4. Eat a diet rich in whole foods. By eating foods like vegetables, fruits, and yogurt, you’ll automatically up your fluid intake. Also, as aging impairs the body’s natural thirst mechanisms, it is especially important for elderly adults to drink water to avoid becoming dehydrated.

For more information about back pain prevention or the pain relief you can achieve with physiotherapy, visit our website at progressivesportsmedicine.ca

MEET THE STAFF

HEALTHY RECIPE BLACKENED CHICKEN WITH AVOCADO CREAM SAUCE

INGREDIENTS • 4 (4 oz) chicken breasts • 2 tbsp blackened seasoning • ½ avocado

• ½ cup plain, Greek yogurt • 1 tsp lemon juice • ½ tsp garlic powder • 1 tsp salt • 2 tbsp green onions, thinly sliced

MICHAEL J. COOK Registered Massage Therapist BRITTANY B T , DC, BSc Kin, Chiropractor

Michael combines the best aspects of Massage, Acupuncture and Athletic Therapy to provide a safe but aggressive and effective, individualized rehabilitation programs ensuring the patient Dr. Brittany Boot completed her undergraduate ed cation at Dalhousie University where she completed a 4-year Kinesiology program. She subsequently attended the Canadian Memorial

reaches their optimal goals quickly and economically. ChiropracticCollege inT rontoandgr duatedasaDoctorofChiropractic. Brittney has completed various courses and certifications including AthleticandClinicalTaping,SoftTissueReleaseTherapy,MuscleRelease Therapy, Instrument Assisted Mobilization Therapy and Functional Integrated Acupuncture. She is currently completing her Chiropractic Sports Sciences Residency program. Brittany enjoys working with sports teams and has been the trainer for university, collegiate and national level teams including the 2017 Eastern Canada Cup and 2018 Canadian World Junior A Hockey Championships.

DIRECTIONS Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.

H E A L T H+WE L L N E S S N EWS L E T T E R

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 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. AS ONE OF THE MOST COMMON PHYSICAL COMPLAINTS, OVER 80 PERCENT OF THE POPULATION WILL SUFFER FROM IT AT SOME POINT IN THEIR LIFETIME. DON’T LET YOUR BACK PAIN SLOW YOU DOWN

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 lists a number of back pain remedies. These include a multidisciplinary rehab program that includes Physiotherapy, Massage, Chiropractic, with stretching and strengtheningprograms.Beforebeginningtreatmentforyourbackpain, you need to know the cause of your injury and why it started. Whether you’ve tweaked a muscle or have a deeper injury, our specialists can help you get your life back.

What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:

Sources http://www.apta.org/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

• Improper lifting form • Limited hip, spine & thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination

• Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage

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