Health & Fitness The Newsletter About Your Health And Caring For Your Body
“Enjoy What This Season Has To Offer Pain Free!” A HEALTHY SPINE PREVENTS BACK PAIN February 2018
Do you find your back aching and nagging you when you first get up in the morning or after sitting in a chair? You may even notice your back start to bother you with standing for more than 10 minutes or having to walk distances. Back pain can come in different sensations from dull aches, to sharp stabbing pains, or even radiating pain into the legs. The bottom line is with a healthy spine, back pain can be prevented and even reversed. Is your spine healthy? Compare yourself with the ideal healthy spine below to see if your spine has the following: • Good posture and spinal curves • Strong abdominal & core muscles • Strong spinal and gluteus muscles • Good flexibility & balance with side-bending & rotation • Good nutrition & rested well at night
Easy At-Home Exercise To Keep You Moving! Child’s Pose Kneel on the floor, buttocks over heels. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax. Stretches Lower Back
Patient Re ults
Buttocks over heels, stretch arms
I am more confident in my ability to stay in my own home!
“I was considering moving in to an assisted living facility. I was having difficulties with my day- to-day activities and movements. Now, after my therapy session at Ramsey Rehab in Spencer, I am more confident in my ability to continue to stay in my own home without assistance.” -Joe H.
“It’s Easy To Improve Back Pain!” HOW TO IMPROVE YOUR SPINAL HEALTH
• Eat Right • Get plenty of Sleep • Stop Smoking
• Improve Your Flexibility and Strength • Improve Your Posture and Balance • Have a Spine Check-up
You think about eating right, exercising, and having a healthy heart, but what about your back? Your spine is what gives you the ability to move around, protects your spinal cord, and allows you to breathe properly. In fact, almost every function in your body is directly connected to the health of your spine. Therefore, it stands to reason that you should care for your back like you do your heart. Anybody with back pain can tell you that it interferes with your life, but with the right help, back pain can be a thing of the past. Call Ramsey Rehab and we can show you how to have a healthy spine and live a life free from back pain!
Eating Right Never Tasted So Good! Roquefort Pear Salad
INGREDIENTS • 1 head leaf lettuce • 3 pears • 5 ounces Roquefort cheese • 1 avocado • 1/2 cup thinly sliced green onions • 1/4 cup white sugar • 1/2 cup pecans
• 1/3 cup olive oil • 3 tablespoons red wine vinegar • 1 1/2 teaspoons white sugar • 1 1/2 teaspoons prepared mustard • 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste
INSTRUCTIONS In a skillet over medium heat, stir 1/4 cup of sugar together with the pecans. Continue stirring gently until sugar has melted and caramelized the pecans. Carefully transfer nuts onto waxed paper. Allow to cool, and break into pieces. For the dressing, blend oil, vinegar, 1 1/2 teaspoons sugar, mustard, chopped garlic, salt, and pepper. In a large serving bowl, layer lettuce, pears, blue cheese, avocado, and green onions. Pour dressing over salad, sprinkle with pecans, and serve.
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Think Ramsey Rehab FIRST We Want To Get You Running Again! Marianne Peznola, PT and Michael Gamache, PT, DPT, ATC want to get you running again! With advanced training in running specific physical therapy, we assess each athlete to individualize his or her specific program. Come see us today!
Ramsey Rehab Fitchburg (978) 353-0030 Ramsey Rehab Holden (508) 829-3900 Ramsey Rehab Orange (978) 633-4491
Ramsey Rehab Tyngsboro (978) 649-2592 Ramsey Rehab Leominster (978) 466-6677 Ramsey Rehab Spencer (508) 885-0105Page 1 Page 2 Page 3 Page 4 Page 5 Page 6
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