HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
BACK PAIN RECOVERY IS HERE YOU CAN LIVE YOUR LIFE AGAIN
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
INSIDE: Back Pain Prevention • Meet Our Team • Featured Service
• What Patients Are Saying • Exercise Essentials • The South Shore Marathon
BACK PAIN RECOVERY IS HERE YOU CAN LIVE YOUR LIFE AGAIN 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 Association covers each of these, but the following are leading causes:
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. Medication might mask the pain, but it won’t cure the problem’s root cause and can lead to adverse side effects and addiction if abused. Back Pain Solutions 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, physical therapy 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.
• Spinal and abdominal muscle weaknesses • Bad posture and bad sleeping positions • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Poor abdominal, pelvic and back muscle coordination
Have back pain that just won’t go away? We want to help! Call us or visit us at www.elliottphysicaltherapy.com
BACK PAIN PREVENTION S I MP L E S O LU T I ON S F O R A L I F E F R E E F ROM PA I N
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 first facing the object and standing as close as possible. Then squat while 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 Yourbodyhashundredsofmuscles.Thesemusclesprotectandcontrol 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. Itneverhurtstovisitaphysicaltherapist,either.Getregularcheck-ups, andmakesureyourbody is ingoodcondition. Ifyouhaveahistoryofback 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. Take charge of your back pain by calling us or by visiting our website at www.elliottphysicaltherapy.com. We can help get your life back. Sources: www.apta.org•www.acatoday.org/Patients/Health-Wellness-Information/ Back-Pain-Facts-and-Statistics•www.ninds.nih.gov/Disorders/Patient-Caregiver- Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
ACORN SQUASHWITH BROWN RICE AND TURKEY SAUSAGE
MEET OUR TEAM: BRI TTANY O’DEA , PT,DPT
Ingredients: • 2 acorn squash (about 2 1/2 pounds) • 1 tbsp. olive oil • 1/2 lb. sweet or hot Italian turkey or chicken sausage • 1 small onion • 1 medium red pepper • Salt and ground black pepper • 1 package precooked whole-grain brown rice (scant 2 cups) • 2 tbsp. chopped fresh parsley leaves Lightly grease microwave-safe large plate; place squash halves, cut sides down, on plate (it’s OK if halves overlap slightly). Cook squash in microwave oven on High 8 to 9 minutes or until fork-tender;setasideuntilcoolenough to handle. Meanwhile,preheatovento375degrees F. Line 15 1/2” by 10 1/2” jelly-roll pan with foil. Innonstick12-inchskillet,heat oil over medium-high heat until hot. Add sausage and cook until browned, breakingupsausagewithsideofspoon. Withslottedspoon, transfersausage to large bowl. Directions:
Brittany O’Dea, PT, DPT is a graduate of UniversityofMassachusetts-Lowell with a Bachelor of Science in Exercise Physiology and a minor in nutrition. Brittany completed her post-graduate studiesatNortheasternUniversitywith aDoctorate inPhysicalTherapy (DPT). Brittany’s clinical experience includes outpatient orthopedic, outpatient neuro, and inpatient in the medical/ respiratory ICU.Brittanyenjoysworking with a variety of patient populations includingpediatrics,geriatrics,patients withneurologicaldisorders,amputees, athletes, and weekend warriors. Brittany isextremelypassionateabout movement and exercise to restore function and improve the human experience.
To same skillet, add onion, red pepper, 1/2teaspoonsalt,and1/4teaspoonblack pepper, and cook over medium heat 6 to 8 minutes or until lightly browned and tender, stirring occasionally; add to sausage in bowl. With spoon, scoop out squash, leaving 1/4-inch-thick shell. Add scooped-out squash tobowlwithsausage;stir inrice (it is not necessary to heat rice as label directs) and parsley until combined. Spoon sausage mixture into squash shells; place in prepared pan. Bake 20 minutes or until heated through.
YOU CAN BE FREE OF YOUR BACK PAIN! CALL TODAY OR VISIT US AT WWW.ELLIOTTPHYSICALTHERAPY.COM
WE CAN HELP YOU WITH: • Nagging Pain! • Balance and Fall Prevention • Sports Related Injuries •
DID YOU KNOW THAT WE PROVIDE FREE TEAM SCREENS?
ElliottPhysicalTherapistswillcomeout toyourschoolor practice facility to screen student athletes with the goal of reducing injuries and keeping student athletes on the ice, field, court or track. OurPhysicalTherapistsscreenstudentathletesusingthe FMS and other standardized age-specific tests to identify areas of potential weakness that could lead to injury. Our
Pre and Post Surgical Conditions Overuse and Repetitive Stress Injuries
Work Related Injuries
Strengthening for the Industrial Athlete and more!
PTs then formulateaplan toaddress thoseareaswithsportspecificstrengtheningprograms andteachteamcaptainshowtopreparetheirteammateswithappropriatedynamicwarmups. We have started to book our Winter Sport Screens. Please email Jami Swedick, PT, DPT at email@example.com to schedule!
FREE THERAPY CONSULTATION! Schedule your FREE consultation with a physical therapist by calling us and mentioning this coupon! • Move without pain • Bend and move freely • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active & healthy life
WHAT PATIENTS ARE SAYING
“ThepowerofPT ishelping.Beforeyesterday Icouldn’t walk15 feetbecauseofpain. IstartedatElliottPhysical therapy yesterday and they dove right in and found the problem. After treating for only two days, I am already feeling encouraged that there will be light at the end of the tunnel. I’m alsogoing tokick thebigboymedsand fallback toTylenol to treat the pain. Although sports and some of my other extracurricular activities will be on the shelf for a bit, my ability to work and live comes first. Thank you Darryl Elliott and Patti Steiner Elliott for allyourhelp.Yourstaff iskind,gentle,anddoesn’t laughatgrown men crying. LoL!”
EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN BACK MUSCLES
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
Call us or visit www.elliottphysicaltherapy.com
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
JO I N US FOR THE SOUTH SHORE MARATHON SUNDAY, NOV EMB E R 3RD • 7AM RACE DAY
Elliott Physical Therapists will be on-site race day to answer questions, provide KTape or for post race care. Please look for us under the Elliott PT tent!
BIB PICK UP • Thursday 10/31 from 4:00 PM - 7:00 PM • Friday 11 /1 from 4:00 PM - 7:00 PM • Saturday 11 /2 from 1 :00 PM - 5:00 PM Marathon Sports - 134 Washington St, Norwell, MA 02061
• 6:00 AM - Registration Opens • 7:30 AM - Half Marathon Starts Start/Finish Location - Bare Cove Park Dr & Fort Hill St, Hingham, Massachusetts 02043
REGISTER TODAY AT: HTTPS://EVENTS.RACEWIRE.COM/SOUTH-SHORE-HALF/Page 1 Page 2 Page 3 Page 4
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