RA Physical Therapy Newsletter
Helping You Move Through Life Pain-Free! NEWSLET TER
IS BACK PAIN SLOWING YOU DOWN?
INSIDE
• Is Back Pain Slowing You Down? • Patient Success Story • Exercise Essentials • Refer-A-Friend • Leftover Turkey Salad Recipe
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IS BACK PAIN SLOWING YOU DOWN?
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The APTA (American Physical Therapy Association) covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination
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(Cont inued Ins ide . . . )
Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Back Pain Prevention A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain- free life, and your back will thank you. IS BACK PAIN SLOWING YOU DOWN?
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“The facility was very clean and well maintained and everyone was super kind and professional. As an avid jiu-jitsu trainee and competitor, I constantly find myself in very uncomfortable positions and occasionally getting hurt. Dr.Ray and his assistant are super informative and attentive to my needs and answered all of my questions without a problem. I will definitely be coming back for more treatments in the future. Highly recommend this place!” - Cindy V. “HIGHLY RECOMMEND THIS PLACE!”
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EXERCISE ESSENTIALS DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides.
STAFF SPOTLIGHT Rahim Kanji CHIROPRACTOR PHYSICAL THERAPIST
Rahim’s journey in the field of rehabilitation started early in childhood. His grandmother suffered from chronic low back pain and would frequently ask him to step on her back or make herbal patches using ingredients such as
turmeric and eggs. This piqued his curiosity of how the body functions and heals, driving his educational pursuits to find the most effective approach to heal and maintain the body at its best – free of disease. In college, he began working with patients in cardiac rehabilitation and from there delved into the areas of chiropractic care and physical therapy. As a clinician, he specializes in conservative management of the neuromuscular system. He has worked in the field of rehabilitation for 14 years, integrating various approaches to provide the best treatment for his patients.
PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.
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L EF TOVER TURKE Y S AL AD Eating Right Never Tasted So Good!
INGREDIENTS • 1 cup leftover bread stuffing • 4 tbsp extra-virgin olive oil • ¼ cup leftover cranberry sauce • 1 tbsp cider vinegar • 1 tsp grated orange zest • ¼ tsp salt
• ¼ tsp ground pepper • 8 cups mixed salad greens
• 2¼ cups chopped leftover turkey • 1 cup leftover roasted veggies • 3 tbsp dried cranberries
DIRECTIONS Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add stuffing and cook, stirring, until crisp, 8 to 11 minutes. Set aside. Whisk cranberry sauce, remaining 3 tablespoons oil, vinegar, orange zest, salt and pepper together in a large bowl. Add greens, turkey and roasted vegetables; toss to coat. Sprinkle with the stuffing croutons and dried cranberries.
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