Marathon Monthly by Marathon Physical Therapy
Marathon Monthly August 2019 Physical Therapy
OH, BABY! PHYSICAL THERAPY CAN HELP YOUR PAIN
It is no secret that pregnancy takes quite the toll on your body. It is normal for expecting mothers to experience musculoskeletal aches and pains, and one of the most commonly reported areas of discomfort is the back. In fact, most expecting mothers experience back pain, usually during the second half of their pregnancy. Fortunately, physical therapy treatments can help relieve your undesirable back pain so you can get back to comfortably doing what matters most – preparing for your new bundle of joy. Why do you experience back pain during pregnancy? The short answer is this: you’re growing a baby! Most expecting mothers report their back pain occurring at the “sacroiliac joint,” which is the area where your pelvis meets your spine. This happens due to a combination of several factors, including: • Increased weight. Women typically gain 25-35 pounds during pregnancy. This puts extra stress on the spine, since it is responsible for supporting your weight. The growing baby in your uterus also puts extra pressure on the nerves and blood vessels surrounding your back and pelvis, which can also attribute to your back pain. • Separation of muscles. As your uterus continues to expand throughout your pregnancy, stress is put on your “rectal abdominis” muscles.These muscles run parallel to one another, from the rib cage to the pubic bone. With continued expansion of the uterus, it is possible for these muscles to separate along the center seam, in a condition known as “diastasis recti.” This may cause or further aggravate your back pain. • Changes in posture. When you’re pregnant, your center of gravity changes.To compensate for this, most women will adjust their posture and the way they move, sometimes without even realizing they are doing so. Postural changes may cause a strain in the back, leading to discomfort. • Changes in hormones. During pregnancy, your body releases a hormone known as “relaxin.” This increases joint laxity and – much like its name infers – allows the ligaments and joints in the pelvic area to relax. This is your body’s natural way of preparing for vaginal birth; however, the
relaxin hormone can also cause ligaments in the spine to loosen. When this happens, instability and pain can ensue.
How can you find relief? At Marathon PhysicalTherapy, we offer prenatal and perinatal physical therapy treatments for pregnancy-related pain relief. Treatment plans for prenatal and perinatal care related to back pain typically involve gentle therapeutic exercises, stretches, and manual therapy. These are all done in order to relieve pain, strengthen your core muscles, and improve posture. Your physical therapist may also suggest additional methods and modalities, such as massage or ice and heat therapies, in order to provide additional relief and optimum function as deemed necessary. You don’t need to suffer before your delivery. Contact us today to schedule an appointment, and we’ll create a plan to help you along your pregnancy. By including physical therapy in your prenatal care, you’ll be able to relieve your pain and better prepare yourself for one of the biggest challenges in a woman’s life: delivering and caring for a baby.
TOP EXERCISES FOR WOMEN EXPECTING 1. Swimming 2. Brisk Walking 3. Stationary Cycling 4. Yoga 5. Low-Impact Aerobics 6. Squatting 7. Pelvic Tilts 8. Stair Climbers
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5 1 Physical therapy is a great resource for lower back pain because it addresses the cause of the pain, rather than simply attempting to hide the symptoms. Working with a physical therapist can help you to experience improved range of motion, to restore strength to muscles in your lower back that may have experienced atrophy through lack of use, and also reduce tension in your lower back muscles through targeted massage. When working with a physical therapist, you may also be guided through different lifestyle changes that you can make that can help you begin to overcome your back pain with everyday activities. This can include: • Making changes to the type of shoes that you wear so that your back is getting more support with every step. Sometimes, using special insoles can significantly improve your back pain. • Adjusting your sleeping habits, or perhaps investing in a new mattress so that your back has more support at night. • Using more lumbar support at work or on your commute by using a special chair or chair cover. Lower back pain is a pain in the butt, but you don’t need to deal with it any longer. Reach out to your physical therapist for information and support overcoming lower back pain, and finally find long-term relief. 7 2 8 5 4 9 8 7 7 1 6 4 5 3 http://1sudoku.com n° 329837 - Level Hard 1 7 3 5 8 2 9 8 5 4 6 9 8 1 6 4
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https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-
Facts-and-Statistics
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Exercise Essentials
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n° 34745 - Level Hard
For Sacroiliac Joint Pain
Hip Isometric Push: Lie down with your legs straight. Start by bending one knee toward your chest, wrap both hands around your knee and hold this position. Now, try and push your knee toward your feet while your hands resist the push. Hold each push for 5 seconds and do 10 pushes on each leg. Pillow Squeeze: Lie down with your knees bent. Place a thick pillow be- tween your knees. Squeeze the pillow with a good amount of pressure. Hold each push for 5 seconds and do 10 pushes.
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n° 312259 - Level Hard
the codes below : n° 34745
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www.marathonptny.com n° 329149
n° 312259
Patient Success Story
HOW TO KNOW IF YOU HAVE SACROILIAC (SI) JOINT PAIN
• What is SI Joint Pain? It is pain coming from the two joints at the base of your spine called the SI Joints. It is where your pelvis meets your large triangular shaped bone below L5 called the sacrum. You have a left SI joint and a right SI joint. • What causes SI Joint Pain? Pregnancy can cause SI Joint Pain because your ligaments become more loose during this time to prepare your body for childbirth, causing some instability at your pelvis and resulting in pain. A bad fall onto your buttocks can also cause SI Joint Pain. Another common cause for SI Joint Pain is one hip being weak and poor posture with activities that require you to be shifting your weight between both your legs (ex/ Vacuuming). • What does SI Joint Pain feel like? Groin pain, hip pain, buttock pain, like one leg is longer than the other, one leg feels heavier than the other, and even feels like sciatica where pain travels down your leg. • So how do you know if you have SI Joint Pain? If you can answer yes to any of the 3 questions, then you might have SI Joint Pain. 1) Is getting out of bed painful? 2) Does it hurt to stand up after sitting for a period of time? 3) Is standing in one spot for a while painful? ANSWERED BY NEGIN:
“I feel good! I can walk better. All of the exercises helped me. I feel like I have more balance and I can also walk a lot better. Before, I had issues walking for a short distance. Now I can walk greater distances without pain.” -Edwin P. “I Can Walk...Without Pain”
Healthy Recipe Crunchy Chicken & Mango Salad
CAL US TODAY AT (516) 487-9810 For A Free Sacroiliac Examination
INGREDIENTS • ⅓ cup orange juice • 3 tbsp rice vinegar • 3 tbsp less-sodium soy sauce • 1 tbsp toasted sesame oil • 2 tsp sambal oelek (optional) • 6 cups thinly sliced napa cabbage
• 2 cups sugar snap peas • 2 cups shredded cooked chicken breast • 1 medium mango, sliced • ½ cup coarsely chopped fresh mint • ¼ cup sliced scallions • 2 tbsp toasted sesame seeds
DIRECTIONS Whisk juice, vinegar, soy sauce, sesame oil and sambal oelek (if using) in a large bowl. Add cabbage, peas, chicken, mango, mint and scallions; toss gently to coat. Serve the salad sprinkled with sesame seeds.
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Marathon Physical Therapy
www.marathonptny.com Tel: (516) 487-9810 Fax: (516) 773-7315
The Expert Care You Need and Deserve
556B MIDDLE NECK RD GREAT NECK, NY 11023
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Page1:OH,BABY!PhysicalTherapyCanHelpYourPain Page2:EasyLifestyleChangestoReduceTension •ExerciseEssential •Sudoku Page3:Healthy Recipe •PatientSuccessStory •DetermineIfYourPainIsFromYourSIJoint Page4:Do YouWant to Feel Better And Save Money? INSIDE
DO YOU WANT TO FEEL BETTER AND SAVE MONEY? Low back pain is by far one of the most common ailments ever experienced. Just about everyone deals with low back pain at one point in their life. For some, the lucky ones, perhaps, the pain is just for a day or two as a result of a particularly grueling day of yard work or a slip-and-fall accident that landed you flat on your bumwith a bruise to prove it. For others, the low back pain is something that lingers for years and years, getting worse as a result of improper footwear or particularly unsupportive furniture, and never really healing or going away. It is estimated that one-half of all Americans experience lower back pain annually, and it is considered to be the leading cause of workplace disability worldwide—not just in the United States. It is also one of the most common reasons that people miss work, and is the second most common reason that people visit the doctor’s office. When you put those two facts together, the cost of dealing with lower back pain really starts to add up.The average annual cost of dealing with back pain in the United States is $50 billion dollars. Unfortunately, a lot of those financial resources go into dealing with back pain through pain management and medication, but that is not an effective long-term solution for dealing with back pain. A far healthier and cost-effective solution is through physical therapy.
experienced back pain to understand what caused their pain, how frequently they experience the pain, and what the severity of the pain is like. They found by talking with household members across the state that the incidence of lower back pain has increased significantly since the last time this survey was conducted, which was in 1992. Since 1992, the percentage of people coping with lower back pain increased from just over three percent to well over 10 percent. This is a significant finding, especiallywhen itwas found that the increase in lowerbackpain remainedconstant across demographics. A further interesting finding is that of those who experience lower back pain, 84 percent opted to seek medical treatment to address the pain, which was an increase of more than 10 percent in 1992. This means that while morepeopleareexperiencingbackpain,morepeoplearealsoseeking treatment for that pain, though there is still an approximate 15 percent of the population who are coping with severe lower back pain without treatment. For those, seeking support from a physical therapist could significantly improve quality of life. Call us today for more information! Look inside to learn more about our programs and say good-bye to back pain!
Lower Back Pain in the United States.
According to the National Institute for Health, the rates of low back pain have been steadily rising in the United States over the past 20 years. The study was conducted by medical researchers at the University of North Carolina at Chapel Hill. Researchers consulted with members of the North Carolina community who
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