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. 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.
H E A L T H N EWS L E T T E R
A L S O I N S I D E : Make Your Child’s First Day Back At School A Little Less Painful • Exercise Essentials Walking Your Way Pain-Free! • Special Offer! • Healthy Recipe WALK I NG AWAY FROM YOUR BACK PA I N ! Is Walking Hard On Your Back?
H E A L T H N EWS L E T T E R
WALK I NG AWAY FROM YOUR BACK PA I N ! Is Walking Hard On Your Back?
PATIENT SUCCESS SPOTLIGHT
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. 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. Treatment 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, treatment 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.
“The results speak for themselves!” “I’ve had knee, back and hip pain due to a hip issue for the greater part of 3 years. I’m a dancer among other things, and this pain made it difficult to fully enjoy a lot of my hobbies. I’ve been seeing
Nick for maybe a year now, and I can easily say that the results speak for themselves. I’ve gone from having intense pain almost everyday to only having pain maybe twice a week, and that’s if I’m active that week. If you put in the work, you will see results!”
- Ally C.
Read more amazing results like this by visiting our website at movementmattersny.org!
WALKING YOUR WAY PAIN-FREE!
REDEEM THIS COUPON FOR A FREE 60 MIN DISCOVERY SESSION! Call Movement Matters at 845.283.0274 or visit our website at movementmattersny.org to schedule! “got pain?” 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.Beingoverweightputsaddedpressureonyourback,and thiscancontribute to increased back pain. Working with a back pain specialist to improve your walking technique can help you to overcome back pain one step at a time.
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 back pain specialist 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 from back pain even sooner than expected. FIXING YOUR STRIDE Whenyouareexperiencingregularbackpain—especially ifyouareexperiencing 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.
EXERCISE ESSENTIALS
www.simpleset.net
Perform This Exercise To Improve Back Strength!
WALL PLANKS
Position yourself with your forearms against a wall as shown. Keep your trunk engaged, making sure to not let your lower back arch. Hold for 10 seconds, then rest. Repeat exercise throughout the day to strengthen your core and back muscles.
MAKE YOUR CHILD’S FIRST DAY BACK AT SCHOOL A LITTLE LESS PAINFUL Physical Therapists Offer Backpack S
Does your child experience aching shoulders or stooped posture after wearing a heavy school backpack? Carrying too much weight in a pack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems. LOADING THE BACKPACK: • A child’s backpack should weigh no more than about 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds. If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it. • Load heaviest items closest to the child’s back (the back of the pack). Arrange books and materials so they won’t slide around in the backpack. • Check what your child carries to school and brings home. Make sure the items are necessary for the day’s activities. If the backpack is too heavy or tightly packed, your child can hand carry a book or other item outside the pack. WEARING THE BACKPACK: • Distribute weight evenly by using both straps. Wearing a pack slung over one shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort. Wear the waist belt if the backpack has one. • Select a pack with well-padded shoulder straps. Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied. Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles. • School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items. The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline. WRONG CORRECT Strap on one shoulder Wide, padded straps on of body weight both shoulders !
WRONG CORRECT Strap on one shoulder Wide, padded straps on of body weight both shoulders
Physical Therapists Offer Backpack Safety Tips
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Wear both straps Use of one strap causes one side of t wearing 2 shoulder straps, the weight Wear the backpack over the stro Pay close attention to the way the bac evenly in the middle of the back. Shou put on and take off the backpack with Straps should not be too loose, and th Lighten the load Keep the load at 10%-15% or less of t are required for the day. Organize the items closest to the back. Some stude carry the heavy books to and from sc How a Physical Therapist Can H A physical therapist can help you cho child. Children come in all shapes and require special adaptations. Additional problems, correct muscle imbalances, backpack use. Physical therapists ca help children get strong and stay stro CORRECT Load no more than 10%-15% of body weight
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WRONG
Load too heavy
DIRECTIONS Linearimmedbakingsheetwithparchmentpaper.Stiryogurt,maplesyrup (or honey) and vanilla in a medium bowl. Spread on the prepared baking sheet into a 10-by-15-inch rectangle. Scatter the strawberries on top and sprinkle with chocolate chips. Freeze until very firm, at least 3 hours. To serve, cut or break into 32 pieces. To make ahead: Freeze airtight between sheets of parchment for up to 1 month; let stand at room temperature for 15 minutes before serving. How a Physical Therapist Can Help A physical therapist can help you choose a proper backpack and fit it specifically to your child. Children come in all shapes and sizes, and some have physical limitations that require special adaptations. Additionally, a physical therapist can help improve posture problems, correct muscle imbalances, and treat pain that can result from improper backpack use. Physical therapists can also design individualized fitness programs to help children get strong and stay strong—and carry their own loads! CHOCO-STRAWBERRY YOGURT BARK Wear the backpack over the strongest mid-back muscle Pay close attention to the way the backpack is positioned on the back. It should rest evenly in the middle of the back. Shoulder straps should b adjusted to allow the child to put on and take off the backpack without difficulty and allow free movement of the arms. Straps should not be too loose, and the backpack should not extend below the low back. Lighten the load Keep the load at 10%-15% or less of the child’s ody weight. Carry only those items that are required for the day. Organize the contents of the backpack by placing the heaviest items closest to the back. Some students have 2 sets of books, so as not to have to carry the heavy books to and from school. INGREDIENTS • 3 cups plain Greek yogurt • ¼ cup pure maple syrup or honey • 1 teaspoon vanilla extract • 1½ cups sliced strawberries • ¼ cup mini chocolate chips Wear both straps Use of one strap causes one side of the body to bear the weight of the b ckpack. By wearing 2 shoulder straps, the weight of the backpack is better distributed.
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Find a physical therapist in your area at www.moveforwardpt.com
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