UNDERSTANDING THE WHY AND THE HOW OF BACK PAIN
Exercises copyright of Bird Dog 4-Point Arm & Leg Raise Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression. EXERCISE OF THE MONTH USE THIS EXERCISE TO STRENGTHEN BACK MUSCLES Don’t let your injury keep you from doing what you love. Call Physical Therapy & Injury Specialists (S. Pearl St: 303-757-1554, S. Maroon Cir: 303-792-0670) to schedule a Telehealth appointment or an emergency visit. Please leave a message with your name and phone number and we will prioritize your callback. We’re here to help you get the relief you need and quickly get you back to active even in this tough time and clinic closure. Doing so can “prevent shoulder pain fromdeveloping into a rotator cuff tear or prevent IT band pain from developing into a lumbar dysfunction.” Taking action could be the difference between sitting out for days versus several months. COMMON MISTAKE AFTER GETTING INJURED: WAITING TOO LONG BEFORE ADDRESSING THE INJURY Feeling a twinge in your knee or back from time to time isn’t that unusual. It’s when those occasional pains become a persistent problem that you could be on the path to a lengthy ailment. While most people are tempted to ignore the pain and assume that it will go away on its own, that strategy could end up leaving you completely unable to participate in your favorite sport or your regular routine in a few weeks. According to Jordan Couchon, PT at PTIS: “Visiting your physical therapist when the pain first starts is the best plan.”
There are a lot of different reasons that backpain candevelop. Youmight be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have
a negative effect on the overall health of your back and spine. How Physical Therapy Helps Anyonewho has struggledwith back pain can tell you plain and simple: When your back is hurting, there is noway to pretend that it isn’t. Simply going fromsedentary activity tobeing active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you fromgetting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more support with overcoming back pain, call us today or visit our website at www.denverptis.com.
PHIT IN THE KITCHEN BANANAS FOSTER PARFAITS
• 1 Tbsp unsalted butter • 1/4 tsp salt • 2 cups plain 2% reduced-fat Greek yogurt • 1/4 cup chopped pecans, toasted
INGREDIENTS • 2 large ripe bananas • 6 Tbsp dark brown sugar • 2 Tbsp unsweetened apple juice
DIRECTIONS Peel bananas and cut each in half lengthwise. Cut each half into 3 pieces. Combine sugar, apple juice, and butter in a nonstick skillet. Cook over medium- low heat for 3 minutes or until mixture begins to bubble. Add bananas to pan; cook for 2 minutes or until bananas begin to soften. Spoon 1/2 cup yogurt into the bottom of each of 4 parfait glasses. Divide banana mixture evenly among glasses. Top each serving with 1 tablespoon chopped and toasted pecans. www.myrecipes.com/recipe/bananas-foster-parfaits
Exercises copyright of
Always consult your therapist or physician before starting exercises you are unsure of.
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