Healthy Living Newsletter by FYZICAL Therapy & Balance Center
2021
THE
HEALTHY LIVING NEWSLETTER
WALKING AWAY FROM YOUR NAGGING BACK PAIN
For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet.
So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time. Walking your Way Pain Free. When your back pain begins to interfere with your ability tomove around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected.
INSIDE OUR NEWSLETTER: • Fixing Your Stride • Relieve Back Pain In Minutes • Patient Success Spotlight • Sudoku
2021
THE
HEALTHY LIVING NEWSLETTER
FEELING GOOD PALM BEACH
You’ve got questions? We’ve got answers! Meet Joshua Davis, PT, DPT, our Center Director and Partner in the FYZICAL Delray Beach location. Josh earned his Bachelor’s degree from the University of Florida and received
Josh: Depending on the severity of the symptoms, we should see progress within two weeks. This allows us to begin progressing core stability training and specific strengthening. FYZICAL: Once a patient is feeling better, will they be able to stop doing the exercises you give them? Josh: I recommend that my patients continue to follow the exercise regimens we provide, and are welcome to return or call me to have a programupdated. Unfortunately, we do see repeat patients that are progressing at first and regress after stopping their home routines. FYZICAL: Do you encourage avoiding exercise programs if you have a history of low back pain? Josh: It is important to know what restrictions should be placed based on pathology and personal history. Once this is determined, I encourage all of my patients to find an exercise program that fits those needs. FYZICAL: If a patient has a herniated disc, should they expect to be in pain for the rest of their life? Josh: There is a huge percent of the population that actively have a herniated disc with little to no symptoms. Once guided through safe exercises and education on proper lifting techniques andposture, themajority of our patients are able to progress to active lifestyles and continue recreational activities. FYZICAL: Is it normal for physical therapy to cause a flare-up of my symptoms? Josh: It is not common, but it is possible to have flare-ups after initial treatment sessions as that tissue begins entering the healing phase. Also, it is important to take into consideration that if you have not been exercising recently, any new movement can create soreness.
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his Doctorate of Physical Therapy from the University of Miami. While at UM, he took an interest in amputee rehabilitation. Josh accepted a position at Walter Reed Army Medical Center in Washington, DC where he rehabilitated catastrophically injured soldiers returning home fromwar. Following his time in DC, Dr. Davis worked at an outpatient PT clinic in Gainesville, FL, where he strengthened his manual therapy, general orthopedic and neurological condition skills. He moved back to South Florida in 2011 to become a clinic director and owner. We asked Josh a few questions about low back pain. Although 80%of the adult population will experience low back pain, it is important to know that it is NOT normal to live with chronic low back pain!! FYZICAL: What are some common interventions you utilize to improve your patient’s pain levels? Josh: There is no one cookie cutter method that works with low back pain patients. I try to tailor individual programs based on presentation; I often will incorporate stretching, core stability, lower extremity strengthening, and soft tissue mobilization. FYZICAL: For a patient who follows your treatment plan, about how long will it take to start to feel less discomfort?
Joshua Davis, PT, DPT Director/Partner, FYZICAL Delray Beach
Our mission is to prevent needless suffering & to do all in our power to help people flourish.
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FIXING YOUR STRIDE
When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain.
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SUDOKU
ROQUEFORT PEAR SALAD
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INGREDIENTS • 1 head leaf lettuce, torn into bite- size pieces • 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
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• 1 clove garlic, chopped • 1/2 teaspoon salt • Fresh ground black pepper to taste
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DIRECTIONS 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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www.fyzicalpbc.com
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Patient Success Spotlight
FYZICAL PALM BEACH MISSION
To do all in our power to help people flourish and prevent needless suffering!
Print sudoku http://1sudoku.com
9 8 3 4 6 5 7 1 7 6 2 3 8 5 5 6 1 2 6 9 2 “Have experienced good progress.” “Complete physical therapy tailored to your needs. I have been going there a couple of times per week for the last 2 months and have experienced good progress. The staff is wonderful and knowledgeable. The staff is patient and helpful to each individual.” - Nick D. 4 7 3 4 5 3 7 6 Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. 4 2 9 6 BIRD DOG 4-POINT ARM & LEG RAISE Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Repeat 10 times and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression. Strengthens back www.simpleset.net 5 9 4 3 1 7 6 2 5 1 7 8 2 7 1 3 9 4 6 http://1sudoku.com n° 25348 - Level Medium 8
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Call today to schedule your appointment! (561)331-5508
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