Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long.
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
WALKING AWAY FROM YOUR NAGGING BACK PAIN
Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. (continued inside)
INSIDE : • Fixing Your Stride
• Exercise Of The Month • Crockpot Spiced Apple Cider
• October Is National Physical Therapy Month
www.therafital.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
WALKING AWAY FROM YOUR NAGGING BACK PAIN
(continued from outside)
INSIDE :
• Fixing Your Stride • October Is National Physical Therapy Month
• Exercise Of The Month • Crockpot Spiced Apple Cider
Walking your Way Pain Free Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief fromback pain even sooner than expected.
Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time.
www.therafital.com
Try this exercise to improve your balance! EXERCISE OF THE MONTH
Fixing Your Stride
Helps Improve Balance
www.simpleset.net
SINGLE LEG STANCE - FORWARD Stand tall. Be close to support, both at your sides and behind in case you lose your balance. Balance on one leg for ten seconds. Repeat on opposite leg.
Whenyouareexperiencing regular backpain—especially if youareexperiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time.
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CALL US TODAY IF YOU ARE EXPERIENCING ANY PAIN
OCTOBER IS NATIONAL PHYSICAL THERAPY MONTH Did you know that October is National Physical Therapy month? That’s right, an entire month dedicated to educating people about the benefits of Physical Therapy—and it couldn’t come at a better time. Winter is one of the most trying times of the year for people struggling with chronic pain. Add the risk of falling due to icy conditions to the cold weather that aggravates even the mildest arthritis issue and you’ll find a huge increase of people who would benefit from pain management and support. Take the time this month to start figuring out the most important things you need to know about the benefits and perks of physical therapy.
VERSE OF THE MONTH
Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.
Galatians 6:9
HEALTHY RECIPE Crockpot Spiced Apple Cider
Have You Met Your Insurance Deductible?
INGREDIENTS:
• 1 gallon apple cider • 2 oranges sliced • 5 cinnamon sticks
• 4 star anise pods (optional) • 1 TBSP whole cloves
Do you have a family insurance plan?Have you had surgery this year? Have you used your insurance more than usual? If you answered yes, you are more likely to have a $0 balance remaining on your out-of-pocket expenses.
INSTRUCTIONS: 1. After slicing the oranges, make small holes in the rinds with the tip of a knife and insert the cloves in them so that they don’t float free in the cider. 2. In a 6 quart slow cooker , combine the cider, oranges, cinnamon sticks, star anise pods, and cloves. Cook on low for four hours.
This means the cost could be minimal or completely covered by your insurance plan.
Let us help you get a head start going into 2021, before your deductible renews again!
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