Health & Fitness Newsletter
N E W S L E T T E R
IT’S TIME TO SAY GOODBYE TO BACK PAIN ONCE AND FOR ALL
ALSO INSIDE A LIFE FREE OF BACK PAIN IS WITHIN YOUR GRASP HEALTHY RECIPE • PATIENT SUCCESS SPOTLIGHT
Health & Fitness Newsletter
N E W S L E T T E R
For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead to more long-term issues with back pain — not fewer. Exercise, in general, is IT ’S TIME TO SAY GOODBYE TO BACK PAIN ONCE AND FOR ALL!
shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health.
Physical Therapy for Back Pain
While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life.
Understanding the Why and How
There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves.
A R E Y O U L E T T I N G PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D A Y !
A LIFE FREE OF BACK PAIN IS WITHIN YOUR GRASP
You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine.
How Physical Therapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps.
For more information about overcoming back pain, contact us.
TASTY RECIPE: STRAWBERRY SPINACH SALAD WITH GOAT CHEESE
• 6 cups baby spinach, rinsed and spun dry • 1 cup chopped strawberries • 1⁄4 cup sliced almonds • 1⁄4 cup crumbled goat cheese or
chevre • For the dressing
• 1⁄2 tsp salt • 1⁄2 tsp fresh cracked black pepper • 1⁄4 cup extra virgin olive oil
• 1⁄4 cup balsamic vinegar • 2 cloves garlic, minced • 2 tsp brown sugar
In a medium bowl add balsamic vinegar, garlic, brown sugar, salt, and pepper; whisk well until the sugar is dissolved. Add oil very slowly, whisking constantly while adding. (Alternatively, you could pour the vinegar mixture into a jar, then add the oil and shake to combine. Set aside.) In a bowl or dish, add half of the spinach, strawberries, goat cheese, and nuts. Drizzle dressing over the top. Repeat for second salad. Directions
IF YOU’RE INTERESTED IN THERAPY OR FITNESS, VISIT WWW.AHPCPT.COM O R C A L L U S T O S C H E D U L E YO U R A P P O I N T ME N T W I T H AT L A N TA HUMA N P E R F O RMA N C E C E N T E R T O D AY !
STAYING MOTIVATED TO EAT HEALTHY
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For more information about our services and specialties, feel free to call and talk with your physical therapist today!
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat. CALL FOR A PHYSICAL THERAPY CONSULTATION ARE YOU IN PAIN?
HAS YOUR PAIN COME BACK?
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Feel free to call us and ask to speak to your therapist.
Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment.
PAT I ENT SUCCESS SPOTL IGHT ! “I knew the day I walked in the doors I was at the right place. Their professionalism, kindness, and courtesy began in the reception area. AHPC came highly recommended to me and has been exceptional. My right knee is getting stronger from each visit. Doctor Evans and the staff has eased my doubts and concerns. The respect and care I get here goes beyond just doing a job. They all rate FIVE STARS and I thank you.” - P. W.
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