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.
Performance For Life
N E W S L E T T E R
ARE YOU EXPERIENCING LOWER BACK PAIN? CHANCES ARE, IT MAY BE CAUSED BY ANOTHER ISSUE
January 2020
www.achieve-therapy.com
Performance For Life
N E W S L E T T E R
ARE YOU EXPERIENCING LOWER BACK PAIN? CHANCES ARE, IT MAY BE CAUSED BY ANOTHER ISSUE
January 2020
up because your body isn’t used to carrying it in that way. 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.
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
Experiencing back pain, call us at 866.320.3562 or visit achieve-therapy.com today!
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. Source: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/ Fact-Sheets/Low-Back-Pain-Fact-Sheet
If you’re wanting to improve your back pain, call us at 866.320.3562 or visit achieve-therapy.com today!
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Relieves lower back pain QUADRUPED ALTERNATE ARM & LEG RAISE While on your hands and knees, slowly raise up an arm out in front of you. Then, slowly raise the opposite leg behind you, while keeping your back straight. Hold for 10 seconds. Repeat 3 times on both sides.
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NEW Y EAR MEANS A NEW YOU ! LET ACHIEVE THERAPY & FITNESS HELP YOU REACH YOUR HEALTH & FITNESS GOALS THIS YEAR! TheprofessionalsatAchieveTherapy&Fitnesswillhelpyouregain lostmotion,strength,balanceandcoordinationresulting frompain inyourshoulders,back,neck,hipsorknees.Starttheyearoffwith a safe and conservative treatment that gets results, we can help to strengthen and increase your mobility, while decreasing pain. Ourgoal is toempoweryou toactivelymanageyourpain, increase your range of motion and get you moving again. We will get you back to living the life you deserve.
ROASTED BRUSSELS SPROUTS WITH POMEGRANATE
INGREDIENTS • 1 1/4 pounds Brussels sprouts, trimmed and halved • 2 tablespoons canola oil
• Kosher salt and freshly ground pepper • 3 tablespoons pomegranate molasses
Achieve Therapy’s Pet Corner
DIRECTIONS Preheattheovento375degreesF.PuttheBrusselssprouts inamediumroastingpan;tosswiththecanolaoilandseasonwithsaltand pepper.Roast intheovenuntil lightgoldenbrownandaknife inserted into thecentersgoes inwithoutanyresistance,about45minutes.Transferthe sproutstoa largebowlandaddthepomegranatemolasses,pomegranate seeds,hazelnuts,and limeandorangezests.Seasonwithsaltasneeded. Recipe courtesy of Bobby Flay
Name: Buster Owner: Matti R.
Staff Spotlight
FREE Rotator Cuff Workshop February 5th, 6pm
James Zotto James is a native of Libertyville, IL where he grew up playing multiple sports. He graduated with a B.S. in Biology from Wofford College in 2014, where he was a four year letterman on the Wofford College football team. He then went on to get his Doctorate of Physical Therapy from The Medical University of South Carolina in 2017. Upon graduation, James moved to Grand Forks,
North Dakota where he completed a Sports Residency from the University of North Dakota. He is a board certified sports clinical specialist (SCS) and holds certifications as a strength and conditioning specialist (CSCS), Certified Dry Needling (certDN), and personalized Blood Flow Restriction. James enjoys treating patients with sports injuries, orthopedic issues, and post-surgical rehabilitation. In his free time, James enjoys spending time with his wife Shelby and dog Cash, as well as CrossFit, snowboarding, paddle boarding hiking, and spending time outdoors.
Scan the QR code to register or call the Columbia office at 866.320.3562. This event is FREE, but space is limited. Only 30 Seats are available for the event. Looking forward to seeing you there!
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