Regional PT's Monthly Newsletter
THIS SPRING Nip Pain In The Bud
Feel Better
Is the risk of injury holding you back from participating in your favorite springtime activities like gardening? At Regional Physical Therapy, our therapists are movement experts who can help you recover from an injury and even show you how to avoid one in the first place. Springtime is finally here, and with it comes a renewed sense of energy and drive to reach your fitness goals! After a long winter of being stuck inside, it’s more important than ever to stay on top of your health and make sure you’re engaging in physical activities. Gardening is an enjoyable way to get active, especially in the spring! Nothing beats the smell of blooming flowers, fresh air, and warm sunshine. However, at Regional Physical Therapy, we understand that the fear of injury can prevent you from initiating the steps needed for a healthy and active lifestyle, especially if you’ve been injured in the past. If you need an extra push to get ready to engage in your favorite springtime activity, physical therapy can help.
Request an appointment with Regional Physical Therapy today to learn more about how we can help with injury prevention and recovery this spring!
HOW GARDENING MAY CAUSE BACK PAIN
Back pain typically develops due to an injury, poor postural habits, or repetitive movements like bending. This is why back pain is so common with spring gardening. The repetitive bending, digging, and reaching needed for gardening will often lead to lower back pain. Gardening is a great way to get physical activity, and for a lot of people, the mental/emotional benefits are as important as the physical. Although it is not often viewed this way, gardening is similar to a sports season. Just like athletes need to train in the offseason to have a productive, competitive season, gardeners need to learn how to prepare for their season. Fortunately, our physical therapists can teach you the strategies to resolve injuries, old and new, and how to get into “gardening shape.”
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3 WAYS TO PREVENT BACK PAIN WHILE GARDENING
Gardening offers the opportunity to experience the outdoors while working on your green thumb. However, it is essential to take the necessary steps to protect your back from injury while gardening. Below are three tips for pain-free gardening: 1. WARM-UP FIRST. Like any other physical activity, it is crucial to warm up before gardening. Morning gardeners need to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting. 2. WHEN IN DOUBT, STICK YOUR BUTT OUT! One of the most common mistakes gardeners make is with their technique. Your back is incredibly strong and resilient when you maintain its natural curves. In the lower back, the curve you need to maintain is called lordosis. When you stick your butt out, you will naturally increase the curve, a.k.a lordosis, and protect your back from injuries. Whether you are working with a shovel, rake, or spade, it is vital to keep your curves intact. Also, when bending to pull weeds, it is better to kneel or squat so you can maintain the straight spine position and protect your back. 3. PRIORITIZE YOUR SAFETY. You can take simple steps to ensure you are safe while gardening. The most important include: • Take frequent breaks or alternate tasks such as digging, lifting, and walking. Adding in some simple backbends before starting can also help decrease your risk of pain or injury. • Choose the right gardening tools to limit the stress on your body • Use your hips and knees to lift, rather than your back. With our team of talented movement experts, preparing for the gardening season this spring can be enjoyable. Our therapists are here to help make sure you can do what you love!
WHAT TO EXPECT IN PHYS I CAL THERAPY: Fortunately, physical therapy can effectively treat and/ or prevent back pain. Our licensed physical therapists will determine the source of your pain and then create a plan to resolve it once and for all. Your treatment plan will focus on pain relief, which may include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit. As you progress and improve, your physical therapist will expand on your exercises and stretches by making themmore intensive over time. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves moving again. We will also design a comprehensive exercise and education program to get you back to comfortably completing your physical goals! CONTACT REGIONAL PHYSICAL THERAPY TODAY TO GET STARTED! Are you excited to participate in this year’s spring gardening season? At Regional Physical Therapy, our therapists want to empower you to prepare for this activity with a program tailored to your individual needs! Whether you need tips on how to prevent injury, or need help healing from old aches and pains, we are here to help. Sources: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555. pub2/full?highlightAbstract=back%7Cexercise%7Cpain%7Cexercis • https://bjsm.bmj. com/content/55/9/468 • https://www.sciencedirect.com/science/article/abs/pii/ S0140673618304896
If you would like to find relief, call us today! www.regionalpt.com
HEALTHY RECIPE: GREEN FRITTATA INGREDIENTS: • 2 eggs, lightly beaten • 4 egg whites • 2 tbsp fat-free milk • 1 tsp snipped fresh chives • 1/8 tsp black pepper • ¼ cup shredded Parmesan cheese • 2 tsp olive oil
• ½ cup 1/2-inch pieces asparagus • ¼ cup sliced green onions • ½ cup chopped spinach leaves • 1 clove garlic, minced • 1 small roma tomato, chopped
DIRECTIONS: Preheat the broiler. In a small bowl combine the eggs, egg whites, milk, chives and pepper: stir in 2 tablespoons of the cheese. In an 8-inch nonstick broiler-proof skillet heat oil over medium. Add asparagus and green onions; cook and stir for 2 minutes. Add spinach and garlic; cook for 30 seconds. Pour the egg mixture into the skillet; reduce heat to low. Cook covered for 10 to 12 minutes. Sprinkle with the remaining 2 tablespoons of cheese. Place skillet under broiler 4 to 5 inches from heat. Broil 1 minute or just until the top is set and the cheese is melted. Top with tomato.
Patient Success Story
“When I started therapy I could not bend over to unload the dishwasher or pick something up off the floor without hurting, I would have to move very slowly to reach things. Working in the yard, which I love doing, became impossible. Now I can bend over easily and can even work in my yard and flowerbeds. Just last week my grandson and I picked up buckets of sticks (after a storm) all over my property. I am very thankful that I found Regional Therapy and therapist, Laurie Cain.” — S.M. “ Now I can bend over easily and can even work in my yard and flowerbeds.”
Laurie using dry needling for low back pain
PREVENT FUTURE INJURIES BY COMING BACK TO PHYSICAL THERAPY! We understand that you may be worried about your recovery period after surgery, and that’s why we’re here! Our therapists can support and guide you both before and after surgery to ensure that you have the smoothest return to your normal activities! Physical therapy is a safe, healthy, and effective way to prepare your body for surgery and help you recover after. If you have a surgical procedure on the books, contact our clinic today to set up an appointment with one of our skilled physical therapists!
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MIDWEST CITY 405.732.3353
OKLAHOMA CITY 405.692.5205
EDMOND 405.458.7727
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