The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt.
N E W S L E T T E R Caring for Your Body & for Your Health
WWW.VITALITYPT.CA | (613) 425-7700
INJURIES ARE A REAL PAIN IN THE BACK DON’T IGNORE YOUR BACK PAIN
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• InjuriesAreaRealPain intheBack • FeaturedSpecialty:Spinal Manipulation • SpecialistSpotlight:RudieJimenez • VitalityYogaTrial:Feb21 • ExerciseEssentials • TastyRecipe
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DON’ T I GNORE YOUR BACK PA IN INJURIES ARE A REAL PAIN IN THE BACK
conditionsthatcancauseyourbacktobeginto hurt,and it issmarttohaveyourback lookedat byaphysicianearlyonsothatyouknowexactly what isgoingonwithyourbodyfromtheget-go. Oncethecauseofyourbackpain isdetermined, your physiotherapist will be able to identify the best treatment options for your body’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing themostpain.Theseexercisesaredesigned to help build strength and support the surrounding muscles. • Guided stretching designed to improve range of motion and flexibility. This will take into account the health and vivacity of vertebrae and any potential stretches that may support optimal back health. • Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength- building activities. Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Working with a licensed and experienced physiotherapist can provide you with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain.
The back is one of the most vulnerable parts of the body. You rely on it so heavily —whether it is to shoulder your emotional stresses or to physically liftsomething thatyouneed tocarry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring onebitaboutyourposture. It isatriskwhenyou run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It isnowonderthatsomanypeopleexperience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg,youare likelytodosomethingabout itright away. The sight of blood leaving your body or the realization that a bone isn’t sitting right is something that not many people are going to deal with for too long before seeking medical attention.Yetwhenpainbegins intheback, it is almost normal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! Understanding Back Pain Back pain may be common, but it is absolutely not normal. There are actually a lot of serious
Getting to the Bottom of Back Pain There are a lot of different reasons as to why youmaybeexperiencingbackpain,and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include: • Muscle sprain or strain • Slipped vertebrae or disc • Tear or hyperextension to the supporting muscles or tendons • Arthritis These concerns can develop as a result of a myriadofenvironmental issues,suchashaving poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on. When It Comes to Back Pain, Don’t Wait! Whenyouexperiencean injury toyourback,or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is importanttofindoutthecauseofyourbackpain as quickly as possible. Back pain can quickly becomechronic,asapotentiallysmall issuecan become complicated when it is not addressed early on. Working with a physiotherapist can help you to identify the difference between environmental causes and something more medically based. Call us at (613) 425-7700 today or visit our website at vitalitypt.ca to book an appointment.
PA I N R E L I E F I S A ST E P AWAY: C A L L ( 6 1 3 ) 4 2 5 - 7 7 0 0 T O D AY T O B O O K A N A P P O I N T M E N T
SPINAL MANIPULATION FEATURED SPECIALT Y
NEW VITALITY CLINIC OPENING FEBRUARY 2020! 111 Shuttleworth Drive, Ottawa, ON Get ready for our new Vitality Physiotherapy & Wellness Centre location opening in February in the Findlay Creek area! Stay turned to find out more details. We can’t wait to share!
Want to find out more about Spinal Manipulation and how you can find relief from your pain? Call us today at (613) 425-7700 to book an appointment! As a result of spinal manipulation, strengthening activities are achieved much easier and faster. There has been extensive research to show that manual therapy or manipulative therapy combined with therapeutic exercise improves patient outcomes and is done in a faster time that those activities alone. What is Spinal Manipulation? Spinal manipulation is unique compared with other manual therapy techniques in that the clinician applies a rapid impulse, or thrust, inorder toachieveagappingandsubsequentcavitation of the target joint. Joint cavitation is accompanied by an audible release recognized as a ‘popping’, or ‘cracking’, sound. What Are the Benefits of Spinal Manipulation? Spinal manipulation is used as a tool to achieve reduced pain quickly,notasamaintenanceactivity.Someof thegoalsofspinal manipulation are to facilitate movement, relieve pain as well as pressure in the joints, reduce inflammation, increase circulation and muscle function, and relax muscles.
WE WON!! BEST PHYSIOTHERAPY CLINIC & BUSINESS EXCELLENCE
Thanks to all who voted, we won the Top Choice Award for Best Physiotherapy Clinic in Ottawa and the Consumer Choice Award for Business Excellence in Ottawa South! We couldn’t do what we do, without all of your love and support! We are so humbled and can’t thank you all enough. We owe this honor all to YOU! Thank you! To see a full list of winners, visit: >> topchoiceawards.com/winners-award-city/ottawa >> ccaward.com/award-winners/ottawa-gatineau-regions
SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:
S U C C E S S S T O RY Andrew is a fantastic
physiotherapist! Very attentive and so professional! I could barely go a day without back pain and now I feel
� Moving without pain � Bending &moving freely � Balancing confidently & securely
� Sitting for long periods � Walking for long distances � Living active & healthy
100 percent better. I’m going to keep up my daily exercises to keep up with this incredible progress! I’ve really loved my experience here and I’ve gotten incredible results. The entire staff is fantastic!” – J. B. via 5-Star Google Review
Tell Your Friend About Vitality Physiotherapy & Wellness Centre! We appreciate your confidence in us and will do our best to help those you refer meet their health and rehabilitation goals. Thank you for referring others to us!
(613) 425-7700 | WWW.VITALITYPT.CA
NEW! VITALITY YOGA WE WILL BE OFFERING YOGA STARTING IN MARCH! On Feb 21, come learn the benefits of yoga and how it can help you in achieving and sustaining a more healthy and active life. Sign up for our 8–week program starting March 6th for $80. Drop–ins are $15 per session.
TAST Y REC I PE ORANGE CRANBERRY BREAD
You’re Invited! VITALITY YOGA TRIAL FEB 21 ST • 7PM • $10 at Vitality Physiotherapy & Wellness Centre
• 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
Ingredients • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda
Spots are limited: Call (613) 425-7700 to Register!
Directions Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! www.joyfulhealthyeats.com/moist-orange-cranberry-bread
EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRETCH LOWER BACK
SPECIALIST SPOTLIGHT RUDIE JIMENEZ, YOGA INSTRUCTOR
Lower Trunk Rotation Lie down on your back, bend your knees and drop them to either side and hold for ten seconds. This stretch should be felt in the lower back and sometimes in the outer hips as well.
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Always consult your physiotherapist or physician before starting exercises you are unsure of.
Rudie is an Ottawa-based Yoga & Movement teacher. Her training range from classical Hatha, Yin and Meditation, to Yoga Tune-Up, Movement + Mobility, as well as being certified in Strength Training. She is known for her unique approach to movement, using each learned discipline to create a challenging, yet accessible yoga practice for everybody. Rudie is passionate about helping others feel empowered, strong, and aware of their bodies. To register for our Yoga Trial on February 21st, contact us today at (613) 425-7700.
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