Rehability: The Blueprint To Beat Back Pain

The Blueprint To Beat Back Pain He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body

Do you have back pain? We have a custom plan for you.. Hello, Thank you for being a past patient of Rehability. We have a great newsletter for you this month. If you are one of the many Americans suffering with back pain, we want you to know that you are not alone. The great thing about Rehability is when you come to us in need we provide a plan that is unique to what is causing your pain. We listen to you and get you the results you need to get back to enjoying life. Thank you,

INSIDE:

Patient Success Stories

Exercise Essentials

Dr. Robert Chickara Chiropractor, Clinic Director

He a l t h & F i t n e s s The Newsletter About Your Health And Caring For Your Body

REDUCING PAIN. RESTORING FUNCTION. ACHIEVING GOALS.

Do You Have BackorNeckPain? Get to The CORE of The Problem

If you suffer from an aching back or neck, it could simply be that your core muscles are weak. You may have heard of the term “core”, but what is it? Your core is the foundation of your body and like a building, needs to be strong and supportive. If your foundation isweak or crooked, then the other parts of your body, which rely on this, will not function properly. The timing and strength of variousmuscle contractions is critical for your proper body function. If your timing is off and your muscles are weak, abnormal strains occur to your spine, causing a lot of common aches and pains. Your coremuscles consist of awide variety of skeletal muscles that keep you erect and help youmove around on two feet. The core is a group of muscles in the pelvis, spine, abdominal and upper thigh areas. These muscles are arranged in different angles that are layered to give you support and stability. Most people suffer from back pain at some point Most people will experience back pain some time in their life due to coremuscleweakness. When the spinal joints, hip joints, sacroiliac joints and themuscles of the abdomen, pelvis, spine and hips don’t movewell, a resulting strain occurs on the spine. This causes painand canoccur at any stageof life. However, this typically happens aswe become older and less active as adults. How does the core become weak and stiff? A simple answer; use it or lose it. Our lifestyles today put us at risk for back and neck pain with prolonged sitting at work, sitting in the car, bending forward, watchingTV, poor posture and many other factors which contribute to core weakness. Once the core is weakened, the weight of your body rests on your spinal discs, joints and ligaments causing long term damage. At Spine & Sport we know the right movements and manual techniques that have been proven to help patients get back to and active and healthy lifestyle.

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GOOD NUTRITION KEEPS YOUR MUSCLES AND TENDONS STRONG

Mix the following in your blender for an easy way to get your Vitamin C and most of the healthy minerals you need for the day. And it tastes great too!!! • 1 ½ to 2 cups of spring greens, spinach or kale • 1 ½ to 2 cups of any of the following fruits • Pineapple • Mango • Blackberries, strawberries, blueberries • Banana • Peach • Any of the following nuts or seeds • 10 walnut halves • 10 cashews • 1 tbs goji berries • 1.4 cup pumpkin seeds • Water, lemon or lime juice, or ice to thin as desired • Process in the blender to a consistency desired

Here are some foods that are helpful in keeping tendons and muscles strong and help prevent tendonitis and other injuries: PROTEIN: If you lead an active lifestyle, you likely need 0.5 to 0.75 gram of protein per body weight pound. Get your protein from lean meats, eggs and dairy products, or go for beans, lentils and soy products for vegetarian sources of protein. VITAMIN C: Vitamin C plays an essential role in new collagen production, and a vitamin C deficiency can weaken your tendons and ligaments. Men should try to consume at least 90 milligrams of vitamin C daily, and most women need 75 milligrams, according to Linus Pauling Institute. Eat fruits and vegetables with every meal and snack to reach your vitamin C intake goals -- strawberries, red bell peppers, oranges, grapefruits and tomatoes provide particularly Choose dairy products or dark leafy greens as calcium sources, eat chickpeas and pineapple for manganese and select seeds and nuts to boost your copper intake. Men under age 70 and women under age 50 need 1,000 milligrams of calcium daily. Vitamin D helps your body absorb calcium, so you should also consume sources of vitamin D, such as dairy products or fatty fish. Adults 70 years or younger need 15 micrograms of vitamin D each day, while adults 71 years or older need 20 micrograms. rich sources of the nutrient. IMPORTANT MINERALS:

In the Community

Check out REHABILITY in the Monmouth County Woman. We have been featured in a great publication. Please take a look and read some info about each of our medical professionals. You can see the digital version here. https://issuu.com/thecountywoman/docs/mcw_proof?e=10404584/50660663

Chiropractic • Physical Therapy • Acupuncture

Patient Spotlights Check Out Our NewWebsite!

“I can’t thank you enough for your help.” “Dr. C, I can’t thank you enough for your help. You have golden hands and your bedside manner is the best that I have ever encountered. With the combined efforts of your office, I feel that I can now start to workout again and get back in shape, which has not happened for a few years now.” -Wesley M. “I am able to return to work!” “I was referred to Rehability by my surgeon for rehabilitation. I was treated by both Dr. Chickara and the physical therapy team. I can honestly say that the quality of professionalism and care was second to none. I went from it being questionable to be able to return to work, to being all but pain free and back to work. THANK YOU!” -Larry A.

While you are there look to the upper right corner and leave us a review! We appreciate your kind thoughts and words!

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Staying Healthy

The Blueprint To Beat Back Pain

If you suffer from back pain, you have probably seen that lots of different types of treatments are available. Medication, injections and other treatments can help with pain control, but do not address the root cause of the problem, which is core weakness. If you have ever had a surgery that involves cutting through the abdomen or pelvis, this weakens the core. In addition, prolonged illness and bed rest also weaken the core. Another common reason for core weakness in women is from childbirth and c-sections. This severely weakens the core. The “blueprint” or plan to helping most back pain sufferers and preventing future injuries, is to strengthen the core with professional help. Specialized training and exercise techniques can be done to strengthen your core, relieving stress on the spine.

Physical Therapists are the medical professionals most uniquely qualified to evaluate and treat back pain resulting from core weakness. Working with your physician, we thoroughly evaluate your movement, alignment and strength. After we determine where the root cause of the problem is coming from, we then put together a comprehensive treatment plan to help restore core strength and movement. This helps you not only have relief from back pain, but teaches you the right exercises, posture and movement to prevent future problems and maintain a strong, healthy core. To see how our SPINE Program can give you a strong core and relieve your back pain, call us today or go online for more information.

Karen Ngai, Rehab Tech

Kingsley Fong, L. Ac, Dipl. Ac

Cristina Barthel, PT, DPT

Dr. Robert Chickara Chiropractor, Clinic Director

We are here to help you! Feel free to ask a question. Call: (732) 780-6230

Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too! Helps Core Strength Helps Core Strength PLANK

BRACE SINGLE KNEE EXTENSION While lying on your back with your knees bent, slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stomach muscles to keep your spine from moving. Repeat 10 times on each leg.

While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Hold for as long as you can work up to holding it for a minute a day.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Who do you know that needs our help?

Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to Rehability today. Pass along this newsletter or have them call us directly for a Free Back Pain Relief Consultation.

Call Today! 732-780-6230

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