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 U.S. 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.
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Is Back Pain Slowing You Down?
HEALTHY RECIPE Immunity Boost Green Goddess Soup
To Releive a headacke PATIENT SPOTLIGHT
4 EASY TRICKS To Releive a headacke
Is Your Back Slowing You Down? - Healthy Receipe - Exercises Essential 4 easy tricks to Relieve a Headache - Patients Spotlight INSIDE
Is Back Pain Slowing You Down?
analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Back Pain Prevention 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. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use 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. Use 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 physical 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.
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 U.S. 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. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Associa- tion covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might as- sume nothing—except for medication—can solve their back pain prob- lem. 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 Neu- rological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medi- cation. Where medication is considered, anti-inflammatory drugs,
4 EASY TRICKS TO RELIEVE A HEADACHE 1. Regular exercise.
If you suffer from migraines on a regular basis, consider making one small switch to your diet: more nuts. Nuts can work as both a pain reliever and a preventative method to stave off future onsets. Many varieties of nuts contain an important “ingredient” called salicin. Salicin is a pain blocking agent that’s present in many of today’s medications. Though you may want to reach for an over the counter pain reliever when migraines strike, choose nuts—they offer the same important ingredients. 4. Work on improving your posture. Hold your shoulders back and your head level, parallel to the ground, instead of hunching forward. This technique helps improve headaches most frequently occurring during work.
Regular exercise can reduce the frequency and strength of your headaches. The body releases endorphins during exercise, which act as natural painkillers. Exercise reduces stress, another headache trigger, and encourages better sleep at night. Vigorous, regular exercise can also help reduce the risks of cardiovascular problems, as lack of exercise is a risk factor for cardiovascular and cerebrovascular disease. 2. Adequate sleep. Getting enough sleep on a regular basis is part of the migraine hygiene you should practice to keep your headaches at ease. Sleep also includes darkness. Light is painful when you’re suffering from a minimal headache, a hangover, and especially a migraine. Its brightness can trigger an even greater head pain, so don’t be afraid to dim the lights a bit. 3. Balanced diet. Eating regular meals, avoiding foods that trigger headaches, and staying hydrated will also help reduce the pain and frequency of your headaches.
Are you still having headaches after following these steps? Call us today at 254-582-2713 to schedule an appointment with one of our physical therapists. We’ll guide you to a new and pain free lifestyle with exercises and movements catered to your pain level.
Call us Today (254)-582-2713 or To Schedule an appointment if you or someone you know is experiencing pain
“After my surgery, I progressed with healing rapidly and consistently!” PATIENT SPOTLIGHT
“I came to LP Physical Therapy after shoulder surgery. I heard about LP online. Therapy has been a great experience. After my surgery, I progressed with healing rapidly and consistently!” -Mark H.”
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Exercise Essentials Four Point & Arm Raise Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms.
• Knee Pain • Balance Disorders • Dizziness & Vertigo • Chronic Pain • Post-Surgical Rehab • Sports Injuries
Always consult your physical therapist or physician before starting exercises you are unsure of.
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STAYING MOTIVATED TO EAT HEALTHY
1. Set small, measurable goals that will help you get to your overall large goal. 2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize howmany small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. 3. Crowd processed junk food out of your diet by adding in nutritious whole foods. 4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack, stick with something from
the fridge (non-fat greek yogurt, fruit, veggies with hummus, edamame, etc.) 5. Try new foods. Eating the same meal every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy. 6. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t overeat after work. 7. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track.
• Manual Therapy • Occupational Therapy • Therapeutic Exercise • Blood Flow Restriction • Cupping • Dry Needling
HEALTHY RECIPE
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INGREDIENTS •3 cups baby spinach or super greens blend DIRECTIONS Mix all ingredients (except those for the garnish) together using a high–speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia seeds.
Our mission is to provide superior therapy services to our patients by helping them reach their maximum potential in a caring environment. We treat each patient as if they were one of our family members giving the best care we can provide. Focus on recovery without medication Provides education and tools so that the client does not repeat the injury
•1/2 cup coconut milk •Salt & pepper to taste •Squeeze of fresh lemon or lime juice For garnish: •broccoli florets, lightly steamed •1/4 cup Greek yogurt, thinned with milk •Chia seeds
•1 clove whole peeled garlic •2 tbsp fresh ginger, sliced •1/4 tsp cayenne pepper •1/4 tsp ground turmeric •1/4 tsp wasabi powder (optional) •1 cup chicken or vegetable broth
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