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.
PHYSICAL THERAPY N E W S L E T T E R
DON’T IGNORE YOUR BACK PAIN
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PT CAN HELP! Did you know PT can even help neck pain from stress?
EXERCISE ESSENTIALS Try this exercise to relieve hip pain!
HEALTHY RECIPE Try this immunity-boosting veggie-filled soup recipe!
P H Y S I C A L T H E R A P Y N E W S L E T T E R
DON’T IGNORE 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 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. It is no wonder that so many people experience 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, you are likely to do something about it right 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. Yet when pain begins in the back, it is almost normal to ignore it. Everyone develops back pain from 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 conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician early on so that you know exactly what is going on with your body from the get-go.
Once the cause of your back pain is determined, your physical therapist 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 in the region of the back that is experiencing the most pain. These exercises are designed 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 physical therapist 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. Getting to the Bottom of Back Pain There are a lot of different reasons as to why youmay be experiencing back pain, and ignoring any of them is not a good idea.
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HOW PHY S I CA L T H E RAP Y CAN H E L P
Some of themost common issues that cause back pain to linger include:
When it comes to back pain, Don’t Wait! When you experience an injury to your back or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically-based. To get started with putting an end to your back pain, contact us.
• Muscle sprain or strain
• Slipped vertebrae or disk
• Tear or hyperextension to the supporting muscles or tendons
• Arthritis
These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on.
If you’re suffering from arthritis pain, call Bullhead Physical Therapy at 928.704.2194 for more information or to schedule your consultation!
EXERCISE ESSENTIALS Perform This Exercise To Relieve Back Pain In Minutes!
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PRONE ON ELBOWS Lie on your stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 counts then return to start position. Repeat 8 times.
Learn more by scheduling your consultation at Bullhead Physical Therapy by calling 928.704.2194 today!
WO RKO U T S A F E LY T H I S S UMME R !
3. Cool down with essential oils. Dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before your workout provides a cooling effect and also opens up your nasal passages, so you can breathe a little easier when the air is humid. 4. Summarize your intervals. To keep your fitness level up, do your regular cardio at a slightly slower pace, but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time. 5. Refuel with fruit. They’re more than 80 percent water, so fruits such as grapes,
Stay safe and active this season with these simple tips! 1. Adjust your body temperature. Hop into a cold shower before your workout. Studies show that a pre-exercise cooldown improves performance in the heat —probably because it lowers your heart rate as well as core and skin temperatures. 2. Get the dirt. Try to walk, run, or cycle on dirt or gravel paths, since asphalt and concrete tend to radiate heat and reflect the sun’s rays, making you feel hotter. Live near water? Take advantage of the breeze on even steamy days; if possible, start out with the wind at your back, so when you’re finishing you’ll be running into a headwind, which feels cooler.
watermelon, cantaloupe, and honeydew are a tasty way to replenish fluids and boost your energy post-workout. Keep them frozen or grind them into a smoothie for a refreshing treat! Put the cool factor back into your workout routine with these tricks this summer! Always remember to stay hydrated and listen to your body to avoid dehydration or stressing any muscles.
HEALTHY RECIPE FETA CHICKEN BURGERS Ingredients • 1/4 cup finely chopped cucumber • 1/4 cup reduced-fat mayonnaise For The Burgers • 1/2 cup chopped roasted sweet red pepper • 1 teaspoon garlic powder • 1/2 teaspoon Greek seasoning • 1/4 teaspoon pepper • 1-1/2 pounds lean ground chicken • 1 cup crumbled feta cheese • 6 whole wheat hamburger buns, split and toasted • Optional: Lettuce leaves and tomato slices
“I have been going to Bea for at least 8 years for one reason or another. She and her staff, Mitsi, Doug, Michelle, Aubri, and Rebecca have always been professional and friendly. They care about how the patients are feeling, even if they are not working with them that day. I would not hesitate to recommend them for therapy.” - Cathy C. “A huge thank you to Bea, Rebecca, and Aubrey. After shoulder surgery, they took great care in getting me back to normal use of my arm. Thank you Bullhead Physical Therapy!” - James G. PATIENT SUCCESS STORIES! Read Why Patients Choose Bullhead Physical Therapy!
Directions Preheat broiler. Mix cucumber and mayonnaise. For burgers, mix red pepper and seasonings. Add chicken and cheese; mix lightly but thoroughly (mixture will be sticky). Shape into six 1/2-in.-thick patties. Broil burgers 4 in. from heat until a thermometer reads 165°, 3-4 minutes per side. Serve in buns with cucumber sauce. If desired, top with lettuce and tomato.
Learn more about Bullhead Physical Therapy and our services by visiting www.bullheadphysicaltherapy.com today!
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