Healthy Living Newsletter by FYZICAL Therapy & Balance Centers
2020
THE
HEALTHY LIVING NEWSLETTER
LIVING LIFE WITHOUT BACK PAIN 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, theworld 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 upwith, there needs to be an alternate solution to dealingwith back pain that doesn’t require you to completely remove yourself from your responsibilities.
What’smore, 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 tomore 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, andmay 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 jointmovement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life.
INSIDE OUR NEWSLETTER: • Feeling Good Palm Beach • Relieve Back Pain In Minutes • Patient Success Spotlight • Understanding The Why & How Of Back Pain
2020
THE
HEALTHY LIVING NEWSLETTER
FEELING GOOD PALM BEACH
WE ARE RANKED #33 ON THE ENTREPRENEUR FRANCHISE 500 FOR 2020
Happy Halloween Everyone!
So this month, I thought we would make it as simple and straight forward as possible by answering an easy question that we can all ask ourselves: “What is the ONE THING I can do to get started?” And the answer is……… WALK! Need a good reason to lace up your sneaks, grab a friend, and hit the road for a short walk TODAY? 12 Great Reasons to Start Walking Today 1. Walk to decrease your stress and improve your mood 2. Walk to decrease your low back and joint pain 3. Walk to prevent onset of low back and joint pain 4. Walk to burn calories 5. Walk to improve your circulation 6. Walk to decrease your risk of chronic diseases 7. Walk to decrease your risk of all-cause mortality (by 20%with just 12 minutes of walking a day)
It’s October. Fall is in the air (well, not somuch here in South Florida). COVID has us all spending more time around the house than perhaps ever before. And our beautiful, slightly cooler weather is just around the corner. I can’t think of a better time to be proactive in taking a first step to be the healthiest “you” possible. Thismonth’s newsletter returns our focus to Back Pain. “Back” in the July newsletter, we discussed the importance of having a proactive strategy to preventing back pain. Here’s just a quick reminder: 4 Key Proactive Self-Management and Prevention Strategies 1. Eat Healthy & Manage Your Weight 2. Maintain Your Lumbo-Pelvic Strength & Flexibility (think back, pelvis, hips) 3. Get Your Aerobic Exercise – Gentle and repetitive aerobic exercise is nourishing for the many structures surrounding your spine. Start light and gradually build yourself up. Walking is therapeutic for your low back and offers a host of other health promoting benefits as well. 4. See Your FYZICAL Therapist Here’s the difficult part. The 4 areas of back pain prevention strategies listed above might feel a bit daunting. And sometimes when things feel daunting, WE DO NOTHING! It’s not a flaw, it’s just human nature! But do remember, doing nothing is not an option. The lifetime prevalence of low back pain is reported to be as high as 84%, and chronic low back pain is present in about one in five people. It’s an epidemic and you don’t want to be a victim!
8. Walk to boost your immunity 9. Walk to improve your cognition 10. Walk to sleep better 11. Walk to improve digestion 12. Walk to live longer and healthier
At FYZICAL, we are your advocates for living a long, happy, healthy life! Enjoy your walk!
LYL (Love Your Life), Mike Graves, MSPT President & CEO
Our mission is to prevent needless suffering & do all in our power to help people flourish.
www.fyzicalpbc.com
UNDERSTANDING THE WHY & HOW OF BACK PAIN
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. • 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,
4 5 1 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. 2 9 5 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. 1 7 7 3 6 5 2 1 9 6 5 1
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Call us today to schedule an appointment!
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8 1 4 SUDOKU
VEGAN BUFFALO CHICKPEA TAQUITOS
http://1sudoku.com
n° 315825 - Level Hard
INGREDIENTS • 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas • 1/2 cup tomato sauce • 3 tbsp hot sauce
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• 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black pepper •Chili powder
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• 2 tbsp plant-based milk • 1 tbsp balsamic vinegar • 1 tsp onion powder • 3/4 tsp coconut sugar
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DIRECTIONS Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush them with a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy. Drizzle with vegan cheese sauce (optional). Enjoy!
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n° 3996 - Level Hard
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Patient Success Spotlight
TELEHEALTH & HOME CARE SERVICES
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5 “I have recommended Fyzical to friends and colleagues!” 4 9 7 1 “Very satisfied with the knowledge, expertise, skill and compassion if the staff. Amanda does an amazing job juggling it all. I have recommended FYZICAL to friends and colleagues!” - Marlene D. 8 7
At FYZICAL Therapy & Balance Centers, we want you to receive care in a way that feels comfortable to YOU. We have all bases covered with three options available to receive physical therapy:
Call today to schedule your appointment! (561)331-5508 1. Care In Our Centers 2. Care In The Home 3. Telehealth Video Calls
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n° 329837 - Level Hard
1 Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. 7
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Stretches Back
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8 1 STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Hold for 10 seconds and repeat 8 times. 6 4
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n° 34745 - Level Hard
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