Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back.
Manual
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PHYSICAL THERAPY MONTH October was National Physical Therapy Month. This gave us an opportunity to raise awareness of the benefits of Physical Therapy and urge people to Choose Physical Therapy (#ChoosePT). One of our roles as Physical Therapists is to encourage and be a coach for you, our patients. As coaches, we need to have some experience with the activities we are trying to get our patients to perform, or perform better, to enable you to live your best life. Part of healthy living is being active, not just to maintain health, but also to prevent future injury as well as chronic disease. While being physically active is really important to health, we recognize that mental health, nutrition, social involvement, service to others, and stress control also play important roles. At Manual Edge we try to lead by example. We also believe that nothing could be better than enjoying the great outdoors in a state as beautiful as Colorado. Combining a few or all of these healthy lifestyle activities is even better! Actually “living’” this is truly the “Colorado Lifestyle”. Each month in our newsletter we will be featuring a picture or two of an employee demonstrating these principles. The pictures may involve physical activities or other healthy living practices. In this newsletter we chose to include some recent “happenings” from the summer and early fall. We had a lot of material to choose from. If you don’t see a picture of your therapist in this newsletter, just wait and you will next month! So we encourage all of you to practice this lifestyle as much as you can. They will lead to better health, friends, family, and community. If you have any questions about the activity that is right for you, just ask one of us. We love to coach!
CELEBRATING 10 YEARS
Tim Bonack
Manual
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Getting to the CORE of Back & Neck Pain
Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back. Neck Pain 101 There are a lot of reasons why neck pain may develop, including everything from sudden incidents like a car accident or a slip-and-fall injury, to more chronic issues, such as regularly hunching over a desk at work or even practicing poor posture. One
of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. What is more, addressing neck pain is sometimes difficult as there is so much potential to cause more damage to the neck. This is why working with a physical therapist to address neck pain is wise. A physical therapist can help treat neck pain by improving range of motion, using targeted massage techniques, and by improving strength as needed. For example, in many situations, neck pain can be treated by improving core strength. Back Pain 101 Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around
it, and many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physical therapist is the best way to cut your back pain issues in half. Physical therapy can address back pain by helping to improve your range of motion, strengthen the muscles in your back and surrounding areas, and by using targeted massage to reduce tension. In many situations, working with a physical therapist to improve core strength can significantly reduce the severity of your back pain. We can help you achieve a pain-free life! Call Manual Edge Physical Therapy today to find out more.
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CORE STRENGTH & BACK PAIN
You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back.
Sometimes,whenyourcore isweak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a physical therapist at Manual Edge Physical Therapy is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. Call us today to start your journey to increase core strength and finally say “goodbye” to your neck and back pain.
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PRONE ALTERNATE ARM & LEG LIFT Lying flat on your stomach, slowly raise your right leg and left arm off of the ground. Keep your arms and legs straight. Inhale while lifting up. Hold for 5 to 10 seconds. Exhale while setting down. Repeat using the opposite arm and leg. Alternate 3 times on each side.
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MANUAL EDGE HAPPENINGS
Chris with sons Evan and Sean enjoying the outdoors on one of the trails at Red Rock Canyon Open Space.
Val and her boyfriend Jason hiking in Yellowstone.
HEALTHY RECIPE
RIDE FOR J BIRDS JOURNEY
Ratatouille Dip Recipe INGREDIENTS • 1 (14.5 ounce) can crushed tomatoes
Carisa andTim presenting the check for the money pledged fromTim’s bike ride to Jason for his foundation, J Birds Journey. A thank you to staff, family, friends, and patients for supporting Tim and this worthy cause.
• 1 small red bell pepper, chopped • 1 tbsp fresh thyme leaves • ½ tsp garlic powder • ½ tsp ground pepper • ½ cup grated Parmesan • 8 oz pita chips
• 1 small eggplant, cubed • 1 small zucchini, cubed • 1 small yellow squash, cubed
DIRECTIONS Stir together tomatoes, eggplant, zucchini, yellow squash, and bell pepper in a 4-quart slow cooker. Cover and cook on High for 1 hour. Stir in thyme, garlic powder, and ground pepper. Turn to Low and cook for 30 minutes more. Using a potato masher, crush the vegetable mixture to a chunky consistency. Stir in Parmesan. Stir occasionally while serving with pita chips.
Tim at the top of Cottonwood Pass following his ascent to 12,000 feet.
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