Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long.
The Newsletter About Your Health And Caring For Your Body H E A L T H & F I T N E S S
ALSO INSIDE • Fix Your Stride • Relieve Back Pain In Minutes! • Diet Tips For Pain Relief • Patient Success Story • Healthy Recipe
Walk It Out! Walking Away From Your Nagging Back Pain
The Newsletter About Your Health And Caring For Your Body H E A L T H & F I T N E S S
Walk It Out! Walking Away From Your Nagging Back Pain
is learning to approach recovery one step at a time. WALKING YOUR WAY PAIN FREE
Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success
Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.
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3. If further assessment is warranted, your therapist
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
might recommend you come in for an appointment.
Fixing Your Stride
3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time.
When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock.
If you are suffering from back pain, relief is possible! Contact King Physical Therapy today to start your journey towards a pain-free life! Call us at (304) 262-8161 or visit us online at kingphysicaltherapy.com.
Exercise Essentials
Patient Success Spotlight
Exercises copyright of
www.simpleset.net
“I had severe back pain before coming to King PT. After working with Kevin, the pain is gone and I’m able to sleep at night and do things I like to do without the pain.” — Dora
SIDELYING TRUNK ROTATION (Helps Relieve Lower Back Pain) While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
Diet Tips For Pain Relief
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Relieving arthritis or joint pain may be easier than you think! The solution may be as simple as paying attention to what you are eating in order to avoid inflammatory foods that often lead to pain. WHAT INFLAMMATORY FOODS LEAD TO PAIN? Eating highly processed foods (such as pasta, bread and crackers—especially those containing gluten) creates inflammation in the body. This inflammation then leads to the actual physical pain that you may feel in your knees and joints since the joints are particularly vulnerable to inflammation. Foods with gluten, trans fats, found in snack foods like chips and pastries, and high sugar, that handful of M&M’s from your coworker’s desk, all cause inflammation. For many people, dairy products are also inflammatory. Eating these types of foods over a long period of time means more and more inflammation throughout the body and ultimately more pain. While changing your food sounds simple, many need more guidance and support, which is why a nutrition consultation is often helpful. However, you can take our tips above and start alleviating your pain today!
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Healthy Recipe The Best Easy Ratatouille
Ingredients • 1 large eggplant or 2 small, about 1 ½ pounds • 3 zucchini, about 1 ½ pounds • 1 large yellow onion or two small about ½ pound • 3 bell peppers, any color you like, about ½ pound
• ½ cup olive oil • Salt to taste
• 4 tablespoons tomato paste • 1 bay leaf • 4 sprigs of fresh thyme (or 1 teaspoon dried) • 2 teaspoons of herbs de Provence • ½ cup drained non-pareil capers (the small ones)
• Freshly ground pepper to taste • 2 tablespoons finely minced garlic • 4 cups drained canned Italian plum tomatoes, chopped or crushed
Instructions
Wash the eggplant and zucchini and cut off the ends. Leave the skin on. Cut them into 1-inch cubes. There should be about nine cups of eggplant cubes and six cups of zucchini. Peel the onions and cut into half-inch dice. There should be about one and one-half cups. Core, seed and devein the bell peppers, and cut them into one-inch pieces. Heat the olive oil over high heat in a large heavy casserole or Dutch oven with a lid. Add the eggplant and zucchini. Sprinkle with a bit of salt and pepper. Cook, stirring often, until the vegetables start to brown, about five minutes. Add the onions, bell peppers and garlic. Cook, stirring, over high heat, about two minutes. Add the tomatoes and tomato paste, and stir to blend. Add the bay leaf, thyme, herbs de Provence and capers. Add a bit of salt and black pepper to taste. Bring to a boil, reduce the heat to a simmer. Cover and simmer gently for 30 minutes.
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