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.
Physical Therapy N E W S L E T T E R
LIVING LIFE WITHOUT BACK PAIN! Say Goodbye to Back Pain Once and For All!
ALSO INSIDE
How Physical Therapy Can Help You Overcome Back Pain • Healthy Recipe • Exercise Essentials
Physical Therapy N E W S L E T T E R
LIVING LIFE WITHOUT BACK PAIN! Say Goodbye to Back Pain Once and For All! 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-termback care. Spending toomuch 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 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. 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. (Continued inside)
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HOW PHYSICAL THERAPY CAN HELP YOU OVERCOME BACK PAIN
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.
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• 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.
For more information about overcoming back pain, contact us today!
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DO YOU KNOW ABOUT DIRECT ACCESS? Did you know that you are not required to see your primary physician before seeing a physical therapist? We are now able to evaluate you, determine if you need physical therapy, and implement a treatment program… ALL without a referral! So call for an appointment today! Minor aches and pains can be fixed quickly when addressed early. No need to make a trip to the Doctor’s office first, let our movement specialists evaluate and treat your needs.
Call 985.809.3940 (Covington) or 985.674.4037 (Mandeville) or visit our website at renewptnorthshore.com to schedule your consultation today!
HEALTHY RECIPE
VEGETARIAN QUINOA-STUFFED PEPPERS
• 1/4 cup olive oil • 1/4 cup water • 2 tablespoons maple syrup • 2 garlic cloves, minced • 1/4 cup fresh parsley • 1/4 cup chopped chives • 2 tablespoons fresh thyme leaves • 1/2 teaspoon salt, or to taste • 1/4 teaspoon black pepper, or to taste
INGREDIENTS • 1 cup pearled emmer wheat farro • 5 ounces baby spinach leaves • 1 medium avocado, diced • 1 cup cherry tomatoes, halved • 1/2 cup quartered artichoke hearts FOR THE DRESSING • 1/4 cup balsamic vinegar
DIRECTIONS 1. Bring a large pot of salted water to a boil. 2. Add the farro and allow it to cook at a rolling boil. 3. While the farro cooks, make the dressing. Place all ingredients into a blender and blend until smooth. Taste-test and add more salt or adjust any seasonings to your liking. 4. After the farro has boiled for about 15 minutes, remove a couple grains and test them for doneness. The farro should be tender with a bit of chewyness when done, but cook it until it’s as firm or soft as you like. The cook time should be in the range of 15 to 20 minutes.
5. When the farro is done cooking, drain it into a strainer. Let the farro sit in the strainer for a few minutes to cool. 6. Place the cooked farro into a large mixing bowl, along with the spinach, avocado, cherry tomatoes, and artichoke hearts. 7. Drizzle the dressing over the salad (use as much as you like) and toss to coat. 8. Season the salad with salt and pepper to taste. 9. Divide onto plates and serve.
Source: http://www.eatingwell.com/recipe/280737/vegetarian-quinoa-stuffed-peppers/
TRYING TO STAY ACTIVE AT HOME? TRY THESE EXERCISES!
PRONE ALTERNATE LEG While lying face down and keeping your lower abdominals tight, slowly raise up a leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. Alternate 20 times.
ANGRY CAT STRETCH While in a crawl position, draw up your spine to arch your back. Hold for 20 seconds and repeat 10 times.
Call 985.809.3940 (Covington) or 985.674.4037 (Mandeville) or visit our website at renewptnorthshore.com to schedule your consultation today!
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