FyzicalDunes: Back Pain & Difficulty Walking

DAKOTA DUNES CLINIC 101 Tower Road #110 Dakota Dunes, SD 57049


P: (605) 217-4330 F: (605) 217-4255

CLIVE CLINIC 12499 University Ave. #250 Clive, IA 50325


P: (515) 985-7530 F: (515) 985-7531


What is a current trend (fashion, food, music, etc.) that you are LOVING? • Mallory: I am all about Valentine’s Day anything! • Sarah: I am loving the new fashion trend of shorts/pants made with a drawstring and made with soft fabrics. I think these types of pants were popular in the 70s maybe but it is so nice for people who are not the “standard” shape as they are totally adjustable! • Krissi: Loving the new food truck trend that is getting more popular. It allows for local small business owners to flourish and show their creative side.

• Hannah: Succulent plants! They are so cute and easy to care for! • Staci: Phanny Packs. • Annette: Favorite new fashion trend? Fyzical polo. Hands down. • Nate: I am a big fan of my two Pura Vida bracelets. The company donates money to all sorts of organizations and I always have them on. Plus, they’re totes adorbs!! • Michaela: Lizzo is everything.




INSIDE: • Fixing Your Stride • Patient Success Spotlight • Healthy Recipe • Relieve Back Pain In Minutes

Whether you have acute back pain or have been suffering for a long time, seeing a physical therapist at FYZICAL Therapy & Balance Centers can help you return to a more active and pain-free life. Give us a call at today: • DAKOTA DUNES: (605) 217-4330 • CLIVE: (515) 985-7530

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 at FYZICAL Therapy & Balance Centers, our balance-focused practices can be a helpful tool in getting you back on your feet. Back pain can affect your overall gait andmobility, making it difficult to stand up straight andmove in the ways you used to be able. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy and balance rehabilitation could be the answers to helping you enjoy life, free of back pain. Walking your Way to a Pain-Free Life. 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 balance and 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. Whatever the case may be, our balance programs can help get youmoving in the ways that are needed for your specific condition. We will start off slow and build upon your progress, in order to make sure you feel safe and steady at all times.


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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 sneakers are a great walking shoe, it is important to make sure 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 somethingmore athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. You may find it helpful to have custom orthotics made for your work shoes and fancier shoes, so that you can have more arch support around the clock. We can help you with this! We carry orthotics. 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 thenmake a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. For extra assistance, our balance programs can also help in fixing your stride and helping you become better balanced as a way to relieve back pain. While these helpful tips are great ways to treat your pain at home, an individualized balance plan is the best way to make sure you are recovering from your pain as quickly as possible.

Get started today! Are you ready to walk away from your back pain? Our physical therapy and balance plans at FYZICAL Therapy & Balance Centers can help you get there! Contact our office today to get started on the first steps.


Call us today to schedule an appointment!


INGREDIENTS • 1 tbsp white chocolate chips • 1/2 cup nonfat vanilla greek yogurt • 3/4 cup frozen raspberries

• 1 cup almond milk/milk of choice • 1/2 cup ice • Fresh raspberries for garnish (optional)

DIRECTIONS In a small microwave safe bowl, heat white chocolate chips about 30 seconds and stir until smooth and melted through. Set aside to cool slightly. Add all ingredients, including melted chocolate, to a blender (or bullet, food processor, etc). Blend until smooth. Pour into glasses and top with fresh berries. Enjoy!


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Patient Success Spotlight

At FYZICAL Therapy & Balance Centers, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to FYZICAL Therapy & Balance Centers if: • You have fallen in the last year or have fear of falls • You want to feel better and move better • You are dizzy

• You have pelvic pain • You have incontinence

It is most helpful to have good balance. “Thank you for referring me to FYZICAL because it is most helpful to have good balance as I am aging. I appreciate the positive attitude of the instructors as progress is being made, large and small.” – C.H. 

1. Call and talk to your therapist 2. Get your custom recovery program

Engage Nature’s Back Brace Try this movement if you are experiencing back pain.

ABDOMINAL BRACING Lie on the back with both legs bent and feet together. Find your hip bone and move your fingers toward your belly button about an inch. Hollow the stomach and contract the abdominals, as in bringing your belly button toward your spine. Hold for 10 secs. Repeat 5-10 times. 1-2 times per day. Core stabilization is important for balance and also for the back. Afterall, the transversus abdominis muscle is “nature’s corset.” Engage this muscle in your daily activities to better support your pain and decrease pain.


Abdominal Bracing

Lie on the back with both legs bent and feet together.

Find your hip bone and move your fingers toward your belly button about an inch. Hollow the stomach and contract the abdominals, as in bringing your belly button toward your spine.

Limited to the first 25 callers. Expires 03-28-20

10 secs. Repeat 5-10 times. 1-2 times per day.

Hold for If this exercise does not provide you relief/help, please consider an evaluation to see if we can identify the source of your pain and provide a plan to get you back to normal.

Diastasis Approximation

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