Are you living with back pain? The severity of back pain can range from minor dull aches to sharp stabbing pains. Read on to learn more about back pain and how physio can help.
N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body
JUNE 2021
AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH
www.thephysiotherapycenter.com
N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body
JUNE 2021
CALL IN! Call for your FREE ACHES & PAINS ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700
Avoid back pain by improv ing your spine health
Are you living with back pain? Youmay notice that your pain worsens each morning when you wake up, when you have to stand for more than 10 minutes, or when you have to walk long distances. The severity of back pain can range from minor dull aches to sharp stabbing pains. Pain that radiates from the spine down to the buttocks and legs is typically a sign of sciatica. However, your back pain can be avoided and resolved by improving your spinal health. Contact The Physiotherapy Center today to find out how. You may be wondering, “What does this mean? How can I tell if my spine is healthy?” When we think of health, we typically focus on nutrition, exercise, and heart health – but spine health is incredibly important, as well. Your spine does a lot for your body – it protects your spinal cord, allows you to breathe properly, and it is what allows your body to move. In fact, almost every function in your body is directly connected to the health of your spine. This is why spine health is so important. If you are living with back pain, you know how
limiting it can be. In order to make sure your spine is at its optimum health, you must achieve the following: • Good posture and spinal curves. • Strong abdominal and core muscles. • Strong spinal and gluteus muscles. • Good flexibility and balance with side- bending and rotation. • Good nutrition and rest at night. The Physiotherapy Center is here to help you reach your best health potential, and that includes caring for your spine. If you think you or someone you know could benefit from PT care, give us a call to schedule an appointment!
INSIDE...
• How Can I Improve the Health of My Spine? • Healthy Recipe: Easy Pico De Gallo • Fun & Games: Sudoku • Featured Service: Massage Therapy • FREE Aches & Pains Consultation
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Article Continues Inside >>
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HOW CAN I IMPROVE THE HEALTH OF MY SPINE?
<< Continued From Previous Page Of course, much like anything else, spine health is easier said than done. Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles, and nerves. Therefore, it takes a delicate balance to make sure it is at its peak level of health and function. Below are 6 ways to make sure you are doing everything you can to improve the health of your spine: 1. Practice proper nutrition.
A strong spine and core allows you to move without stressing the discs or nerves in your back. 5. Maintain proper posture and balance. If you sit at a desk during the day, make sure you are sitting in a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods of time, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. Proper balance is important for both the small muscles of your spine and your nervous system. You can enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Go to a physical therapist for spine check-ups. Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. At The Physiotherapy Center, our physical therapists are experts in the field of spine health who can help your back operate as it should. If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to contact The Physiotherapy Center today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today!
Nutrition is a critical part of all health, whether you are focusing on your heart, joints, or spine – whatever you do, it is always important to eat right. Healthy fruits and vegetables contain the vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day. 2. Get some sleep. Throughout the day, your spine is compressed with standing, sitting, and bending. Did you know that it is actually possible to lose about ½ an inch over the course of a day? Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up, as this allows the discs in your spine to rehydrate. Afterwards, continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid
sleeping on your stomach. 3. Give up cigarettes.
Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself. 4. Work on the flexibility and strength of your spine. Your body is meant tomove – this is the most important purpose of the spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. It is also important to make time to move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong.
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Try This Healthy Recipe
Fun & Games: Sudoku Challenge Print sudoku http://1sudoku.com
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INGREDIENTS
• 5 whole roma tomatoes, diced • 1/4 large yellow onion, diced 7 3 4 http://1sudoku.com
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• 1/4 cup cilantro, minced • 1/2 large jalapeño pepper, minced (& seeded for milder taste) 6 4
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DIRECTIONS To make, place all ingredients into a large bowl. Mix and season with salt, to taste. Cover and place in the fridge until you are ready to serve! Try using as a topping for tacos or grilled dinners. 4 2 9 3 8 9 6
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What is therapeutic massage? When you consult with a physiotherapist, you can expect to receive a combination of physiotherapy services that are either active (where you, as the patient, perform specific tasks) or passive (where treatment focuses on you receiving care rather than you participating in it). Both have highly valuable benefits for acute or chronic health conditions, especially when provided in conjunction with each other. One of the most beneficial types of passive treatment we offer at our physiotherapy clinic is massage therapy. That’s right: physiotherapists (not just massage therapists) are explicitly trained in therapeutic massage and can use it to your direct benefit (and who knew massage therapy could potentially be covered by your health insurance)? Therapeuticmassage involves a wide range of manual techniques (delivered by your physiotherapist’s hands) that can be used to target specific tissues in your body, including muscles, fascia, lymph nodes, joints, and tendons. Techniques include deep tissue, Swedish, or even pressure point massage: Deep tissue is beneficial to athletes and anyone who needs to relieve tension in their deep musculature Swedish massage is more gentle and targets more superficial tissues, perfect for anyone looking to relax and relieve mental as well as physical stress Pressure point massage is effective for relieving tender points within the body’s fascial tissue (which protectively encases connective tissue much like the casing of sausage!) Who is massage therapy for? Everyone from young toddlers to seniors can benefit from massage therapy. This technique offers a variety of benefits that’s truly safe for just about anyone. FEATURED SERVICE: MASSAGE THERAPY
We use therapeutic massage to help people manage or recover from a wide range of conditions, including fibromyalgia, back and neck pain, arthritis, migraines, diabetic nerve pain, sports and auto-accident related injuries, and even psychological disorders including anxiety and depression (since mental and emotional stress is often neurologically carried into and stored in physical tissues). A professional massage provided by a physiotherapist can even ease the effects of chemotherapy and can hasten the healing process in post-surgical patients. What should I expect during my therapeutic massage treatment? The first thing you should expect when you come to visit our clinic for a physiotherapy appointment is a thorough examination and patient history questionnaire. We ask that all our patients visit us in comfortable clothes. If massage therapy is deemed an appropriate part of your plan of care, then we’ll be sure to position you in a comfortable position seated or lying down (depending on the target treatment area). Your dignity and privacy is important to us, so you can rest assured you’ll always be appropriately covered if certain articles of clothing need to be moved so that our therapists can appropriately access the target tissue (whether in the spine or limbs). During a massage, your therapist may also use oils or special lotions with essential oils added to them. Aromatic essential oils are used to enhance the benefits of the massage by stimulating the sense of smell, enhancing neurological involvement. The combination of aromatherapy, gentle touch, and fluidmovements can truly maximize the beneficial effects of each individual treatment. At our clinic, our therapists can talk to you about anything you may be experiencing and work with you in a coordinated way to encourage healing on all levels and help you gain a deeper understanding of your body and what’s happening with it. We’re not just concerned with symptom relief; we want to identify and resolve the underlying cause (or causes) of your symptoms so that your healing will be more complete and longer lasting. Are you wondering if massage therapy is right for you? (Hint: it probably is.) Request an appointment with The Physiotherapy Center today.
Specific benefits of therapeutic massage include: • Improved circulation and lymphatic drainage • Accelerated healing • Reduced swelling and inflammation • Improved range of motion • Reduced pain • Decreased adhesions and scar tissue formation
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• Decreased stress • Improved mood
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