Hayden PT: Living Life Without Back Pain

Health & Wellness The Newsletter About Your Health And Caring For Your Body LIVING LIFE WITHOUT BACK PAIN Reel In The Best Treatment For Your Back Pain!

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. (continued inside)

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

LIVING LIFE WITHOUT BACK PAIN

INSIDE: • Understanding Why Your Back Hurts

• Healthy Recipe

• Patient Success Spotlight

• Relieve Back Pain In Minutes

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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-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 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.

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UNDERSTANDING WHY YOUR BACK HURTS

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, 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. For more information about overcoming back pain, call Hayden Physical Therapy today!.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Pumpkin Cookies

• 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats • 1/2 cup oat flour ground • 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese 5% Oil • Cinnamon • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries and cherries

Stretches Lower Back

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• 1 ripe banana mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil melted • 2 tsp vanilla extract

LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction.

Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down, slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.

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Fun & Games

Patient Success Spotlight

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“Great place for getting moving again and back on your feet! Excellent, professional, and caring folks! They helped me recover after shoulder surgery, lower back injury, and upper back/ neck surgery. I was amazed how quickly they got me back on track each time. Very grateful for the folks at Hayden Physical Therapy!” - Tom A. I was amazed how quickly they got me back on track each time.

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Coupon Corner

Discover How To Live Pain Free!

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At Hayden Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST

COMPLIMENTARY 15 MIN. CONSULTATION 5 3 8 1 7 6

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2. DISCOVER WHY YOUR PAIN HAS COME BACK

CALL TODAY TO SCHEDULE (317) 881-0101 3 7 5 4 2 3 1 2

3. GET YOUR CUSTOM RECOVERY PROGRAM

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