Newsletter for MMA & Sports Rehab
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
ARE YOU EXPERIENCING LOWER BACK PAIN? CHANCES ARE, IT MAY BE CAUSED BY ANOTHER ISSUE
MMA Sports Rehab WON in the category of “Best Physical Therapy” in Washington Family’s annual Best for Families Awards. Thank you so much to all of you that voted and make this possible!
Washington FAMILY
INSIDE :
• How Can I Tell If My Neck Is Causing My Back Pain? • 8 Nutrition Tips For A Healthy Summer
• Healthy Recipe • Exercise Essentials
www.rehabmma.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
ARE YOU EXPERIENCING LOWER BACK PAIN? CHANCES ARE, IT MAY BE CAUSED BY ANOTHER ISSUE
INSIDE :
• How Can I Tell If My Neck Is Causing My Back Pain? • 8 Nutrition Tips For A Healthy Summer
• Healthy Recipe • Exercise Essentials
This is also why pain in your lower back may occur as a result. Your back muscles are working in overdrive and may be constricting to try and hold you up. If you notice neck and back pain at the same time as one another, try sitting up straighter – it should help ease some of the stress! Is your neck the culprit? The most common combination of pain is in the neck and the back. If you are experiencing both, it is most likely stemming from the neck. We don’t typically think about it, but we use our necks for a lot of our daily activities. Even simple things, such as turning to grab something out of the cupboard or looking over your shoulder when backing out of a driveway, use a lot of neck muscles. When you do simple tasks such as these, do you find yourself turning your entire body, as opposed to just your head? If so, you could experience back pain along with your neck pain. When you have limited motion in your neck, your body compensates by twisting more than it usually would, thus over-rotating your lower back. This could cause a source of pain or general discomfort in the area, due to abnormal overuse. If you are experiencing neck pain, back pain, or a combination of both, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!
Your spine is a complex part of your body – it requires proper posture, flexibility, coordination, and strength, in order to do its job correctly. When one of these elements is altered, your spine can emit painful responses that can settle in other nearby parts of the body. According to the National Institute of Health, approximately 80% of adults will experience lower back pain at some point in their lives. Back pain is actually the most commonly reported location of pain across the globe. But how often is the source actually another part of your body? Pain is usually connected: Your spine is a lengthy structure, and pain can travel along it. Let’s say you are prone to neck pain – perhaps you have a slouched posture from sitting at a desk all day and the pressure radiates in your shoulders. Or, maybe you’ve had a previous injury, such as whiplash, that still elicits painful stings every now and then. Now, let’s say you begin feeling pain in your lower back in addition to your neck pain. Why does this happen? Basically, the pains are connected to each other. Your head weighs about 10-12 pounds, which is roughly the weight of a bowling ball. When you slouch, or compensate pain by realigning your body, your back muscles have to work extra hard to keep you from toppling forward. Have you ever been so tired that your head begins to bob and it jolts you awake? That’s because your head is heavy! The weight from the motion wakes you back up because your body isn’t used to carrying it in that way.
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How Can I Tell If My Neck Is Causing My Back Pain?
It can sometimes to be difficult to determine if your back pain is rooted in your neck. This simple, at-home test can assist you in figuring it out: 1. Stand straight in front of another person. They will be your eyes regarding the movements you make. 2. Once they are watching you, turn your head as far as you comfortably can to the left. Repeat the same motion to the right. Have them take note of how far you are able to go. 3. Now, sit down in front of the same person. Repeat the same turning motions from a chair or couch. Again, have them take note of how far you are able to comfortably turn your head. 4. Ask if there were any differences in the turning movement. Did one side seem to turn further than the other? Was there a difference in standing vs. sitting? This test is helpful in finding out if your neck is causing (or is at risk of causing) pain
in your lower back. If your movement is limited, especially sitting down, it means that the muscles in your back or upper back are tight. These constricted motions can cause pain in the lower back. How can physical therapy help me? Physical therapy is the leading recommendation for back pain. Physical therapists are trained to evaluate muscle and joint movement, and they can easily assist you in finding the root of your problem. They will thoroughly evaluate you to figure out why you are experiencing pain, determining the source and treating all affected areas. After your initial consultation, they will create a specialized treatment plan for you, based on their diagnosis of your specific needs. A physical therapist’s end goal is the same as yours – to get you feeling better, healthier, and more comfortable! If you are experiencing lower back pain and think it may be caused by an issue occurring in your neck, give us a call today. We’ll get you moving comfortably again in no time.
Exercise Essentials Try this movement if you are experiencing pain.
Healthy Recipe Feta & Herb Salmon
Relieves Neck Pain
www.simpleset.net
RETRACTION / CHIN TUCK Slowly draw your head back so that your ears line up with your shoulders. Hold for 5 seconds. Repeat 5 times.
INGREDIENTS • 1 salmon fillet thawed • 1/2 cup feta cheese
• Pinch of pepper • 1 garlic clove, minced • 1/4 cup vegan mayo • 2 tablespoons red wine vinegar • Salt and pepper to taste
• 1/4 cup roughly chopped fresh parsley • 2 Tbsp roughly chopped fresh chives • Juice from half a lemon • 1/8 tsp salt
INSTRUCTIONS Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy clean up. Combine parsley, chives, feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!
CALL TODAY! (703) 884-7084
Practice News
“My name is Jay Hayward and I am from San Diego, California. I graduated from Long Beach State with a degree in Kinesiology-Exercise Science. I am a rising 3rd year Doctor of Physical Therapy student at Marymount University in Arlington, VA. I am passionate about sports and am looking forward to joining the profession either in outpatient orthopedics or pediatric physical therapy. I am very appreciative of my opportunity to have my clinical internship here at MSR with Dr. Ujjwal Shakya.” Additional News We at MSR are very excited to have Jay with us. He will do great. We believe in giving back to our community and profession. Teaching is a great passion for us and we love our students.
Dr. Ujjwal Shakya has completed and has been certified with “Internationally Accredited Diploma in Sports Nutrition” and currently working on Functional Nutrition Program for Chronic Pain.
8 Nutrition Tips For AHealthy Summer
5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. Hydrate often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recover with a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money.
Summer weekends are finally here, but summer diets are often loaded with high-calorie pasta salads, chips, ice cream, cocktails and beers. Enjoy your warmweather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein-packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggiesweek after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick.
www.coreperformance.com/daily/live-better/15-nutriton-tips-for-a-healthy-summer.html
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