N E W S L E T T E R
I S YOUR BACK PA IN SLOWING YOU DOWN?
It’s the end of the day, your back is aching and you’re not sure why. Was it the work you were doing? Was it the way you were sitting? Your spine is an intricate structure with hundreds of muscles and nerves. The joints up and down your spine provide movement, while the discs in between...
I N S I D E IS YOUR BACK PAIN SLOWING YOU DOWN? HOW TO TAKE CARE OF YOUR BACK 5 TIPS FOR SHOVELING SNOW
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N E W S L E T T E R
IS YOUR BACK PAIN SLOWING YOU DOWN?
• How To Take Care Of Your Back • Exercise Essentials
• 5 Tips For Shoveling Snow • Staff Spotlight
What Causes Back Pain? The forward head position puts a strain on the neck muscles, resulting in general muscle tension in the head. A few things cause back pain. The American Physiotherapy Association covers each of these, but the following are leading causes:
(Continued from outside) ...the bones give support and shock absorption. In today’s world of sitting for long periods at work, being on your computer and at home watching TV, your neck muscles, joints and nerves can become strained.
• Spinal & core muscle weaknesses
• Improper lifting form
OVER 80 PERCENT OF THE NORTH AMERICAN POPULATION WILL SUFFER FROM IT AT SOME POINT IN THEIR LIFETIME.
• Limited hip, spine, & thigh muscle flexibility • Bad abdominal, pelvic, & back muscle coordination
• Bad posture
• Spinal muscle & tissue damage
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 North American 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.
Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause.
Get Moving Today with Raynen Therapies! www.raynentherapies.ca
HOW TO TAKE CARE OF YOUR BACK
You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physiotherapy and medication. Where medication is considered, anti-inflammatory drugs, 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. 1. 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. 2. 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. 3. 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.
E X E R C I S E E S S E N T I A L S
T RY T H I S E X E RC I S E F OR BACK PA I N R E L I E F
SUPPORT E D BR I DG E
Lieonyourbackwithkneesbentandfeethipdistance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, placeablockunderthesacrum.Keepthechestopen. Hold for 30 seconds and repeat 10 times.
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
5 T I PS FOR SHOV E L I NG SNOW
• Massage Therapy • Physiotherapy • Chiropractor • Acupuncture • Additional Services • AND MORE!
Lighten your load. Consider using a lighter- weight plastic shovel instead of a metal one to help decrease the weight being lifted. Consider multiple trips. Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. Keep up with snowfall. Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move.
Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: Warm up. Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. Push rather than lift. Pushing the snow with the shovel instead of lifting can help reduce the strain on your body.
BACK PA I N One of the most common health complaints among Canadians is back pain, which can be caused by a number of factors such as herniated discs, back injury, sports injuries, prolonged sitting, and more. The repercussions of back pain can be debilitating and interfere with daily life, work, and normal body functioning. Our team has extensive experience and training in treating a variety of different conditions. PERSONALIZED TREATMENT PLAN IS THE FIRST STEP TO YOUR RECOVERY Our first goal is to reduce the symptoms you’re feeling right now as quickly as possible. We assess and develop a personalized treatment program through means including, but not limited to, advanced exercise prescriptions, manual therapy, and various modalities. ABOUT US
“Raynen Therapies was recommended to me by a friend. I usually get an hour long massage with Kemba or Charlene. Both massage therapists have their own style and are equally excellent. They definitely provide an individual experience as they tailor the massage to my needs and work on the areas that are tight.” - Ruth M. PAT I E N T S U C C E S S S P OT L I GH T
STAFF SPOTL IGHT Kemba Samuel, RMT - Owner
Kemba has over 20 years of hands on experience and 11 years of instructing at a private college. Kemba is passionate about sharing information. With a background as an injured athlete, Kemba is passionate about helping young athletes remain injury free. “Without information people are not given the opportunity to understand.“ This is her motto for life. She believes that the more information that can be shared, the more choices a person has to change the way they live their life.
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