The Mile Monthly
THE MILE MONTHLY FEBRUARY 2022
SHOW YOUR BODY SOME LOVE BY COMING BACK TO PHYSICAL THERAPY!
MILEHIGHPTNJ.COM | 973.382.7325
THE MILE MONTHLY FEBRUARY 2022
IS BACK PAIN SLOWING YOU DOWN?
THE CONTRIBUTING FACTORS ASSOCIATED WITH BACK PAIN ARE: • Improper posture or prolonged positions (i.e. prolonged sitting) • Spinal muscle and tissue damage (i.e. lifting strains or trauma from accidents) • Limited hip, spine and pelvis mobility • Limited muscle flexibility • Spinal/pelvic muscle weaknesses (aka “core” weakness) • Poor abdominal, pelvic and back muscle coordination (i.e. compensations due to injury) Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing—except for medication and rest—can solve their back pain problem. There is little to no evidence of the benefits of acetaminophen, skeletal muscle relaxants, and lidocaine patches in the treatment of chronic low back pain.
Back pain can be one of the most debilitating conditions, affecting up to 80 % of the population at some time in their life. Unfortunately some studies suggest that up to 90% of low back pain (LBP) diagnoses are non-specific. This means that not only do people suffer with back pain, but the exact cause may be difficult to identify. For some people, when left untreated, lower back pain can even lead to long-term pain, dysfunction and even nerve damage. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. The good news is that with guidance from your physical therapist you can find solutions to your pain and how to manage it, so you can get back to living the life you enjoy! WHAT WE KNOW ABOUT THE CAUSES OF BACK PAIN Mechanical low back pain starts in and around the spine itself. The source of the pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments and other soft tissue.
COME BACK TO PHYSICAL THERAPY TODAY! CALL 973.382.7325
PHYSICAL THERAPY IS AN EFFECTIVE BACK PAIN SOLUTION!
USE GOOD POSTURE • Our spine is designed to move which means our posture should also move. The spine does not like to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch. • When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine,
You’re in luck: For most people, back pain resolves on its own. And for those that continue to experience pain, physical therapy can help. According to research on back pain, physical therapy treatments are effective for acute and chronic conditions. Physical therapy treatments for back pain include manual therapy, joint mobilization manipulation, exercise instruction, education and techniques like the McKenzie Method and Therapeutic Yoga. These have all been proven to help alleviate pain and restore function. Physical therapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one cause of your pain, your physical therapist will address all of the causes. We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function. BACK PAIN PREVENTION: A little prevention goes a long way. If you want to avoid future back pain, you can make
shoulders and neck aligned. USE STRENGTH TRAINING
• Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train the muscles of your hips, pelvis and spine—your core muscles. CALL OUR CLINIC TODAY: Visit a physical therapist for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physical therapist. We offer the results you are looking for! Sources: https://pubmed.ncbi.nlm.nih.gov/30252425/ • https://pubmed.ncbi. nlm.nih.gov/32669487/ • https://pubmed.ncbi.nlm.nih.gov/29602304/ • https:// www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555.pub2/ ighlightAbstract=back%7Cexercise%7Cpain%7Cexercis • https://www.cochranelibrary. com/cdsr/doi/10.1002/14651858.CD004057.pub3/full?highlightAbstract=back%7Cpain • https://pubmed.ncbi.nlm.nih.gov/27285608/ • https://www.ncbi.nlm.nih.gov/pmc/ articles/PMC2200681/ • https://www.health.harvard.edu/pain/dont-take-back-pain- sitting-down
sure you’re being good to your back. LIMIT SITTING FOR TOO LONG
• Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, a more effective option is to stand up periodically throughout the day. • Limit your sitting to 30-45 minutes at a time. The results will be noticeable!
STAFF SPOTLIGHT: ERIC STIVERS, PT, DPT, OCS
Eric Stivers, PT, DPT, OCS, has been working one-on-one with his patients for over 10 years, ensuring they stay active, healthy, and able to overcome injury or illness. As the founder of Mile High Physical Therapy in Pine Brook, New Jersey, Dr. Stivers provides a comfortable therapy setting, focusing on back and neck disorders, as well as postoperative rehabilitation. Through his comprehensive treatment plan, Dr. Stivers works toward increasing patients’ confidence and independence. As a physically active person himself, Dr. Stivers understand the daily demands people put on their bodies. He incorporates the latest physical therapy techniques in his treatment and is certified by the American Board of Physical Therapy Specialists. When not in the office, Dr. Stivers enjoys cycling and running. He previously played rugby with the North Jersey Rugby Football Club. He also loves spending time with his wife and two young sons.
HEALTHY TIP OF THE MONTH!
PATIENT SUCCESS
Keep your heart healthy with the following tips: 1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. EXERCISE ESSENTIALS PIRIFORMIS STRETCH exercises copyright of
“I broke my tibia the summer before my junior year of college and was super bummed about it. That being said I was definitely NOT excited to go to pt and nervous because this was my first major injury. However, I was very happily surprised when Eric and his team made going to pt three times a week fun, and not something I dreaded. ERIC SUPPORTED ME EVERY STEP OF THE WAY PHYSICALLY AND EMOTIONALLY. I am so grateful for all of his help and support. I would recommend Mile High Physical Therapy to anyone, any age. Thank you again!!!” — Megan B. CALL US TODAY AT 973.382.7325!
HEALTHY RECIPE HEART HEALTHY CHICKEN & WHITE BEAN STEW
INGREDIENTS: • 1 lb. dried cannellini beans, soaked overnight & drained • 6 c. chicken broth • 1 c. chopped yellow onion • 1 c. sliced carrots • 1 tsp. fresh rosemary • 2 bone-in chicken breasts • (4oz) Parmesan cheese
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• plus 2/3 c. grated Parmesan, divided • 4 c. chopped kale • 1 tbsp. lemon juice • ½ tsp. kosher salt • ½ tsp. ground pepper • 2 tbsp. olive oil • ¼ c. flat—leaf parsley leaves
While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Hold for 20 seconds and repeat 3 times on each leg. Don’t hesitate to call us with any questions at 973.382.7325!
DISCLAIMER: If this exercise is performed incorrectly, it could be cause for injury. We are not responsible for any injuries that occur while performing this exercise not directly under one of our qualified practitioner’s care.
DIRECTIONS: Combine beans, broth, onion, carrots, rosemary and Parmesan rind in a 6-quart slow cooker. Top with chicken. Cover and cook on low until the beans and vegetables are tender, 7 to 8 hours. Transfer the chicken to a clean cutting board; let stand until cool enough to handle, about 10 minutes. Shred the chicken, discarding bones. Return the chicken to the slow cooker and stir in kale. Cover and cook on high until the kale is tender, 20 to 30 minutes. Stir in lemon juice, salt and pepper; discard the Parmesan rind. Serve the stew drizzled with oil and sprinkled with Parmesan and parsley. Tip: To save time, you can substitute 4 (15 ounce) cans no-salt-added cannellini beans (rinsed) for the soaked dried beans.
Please read ingredients carefully to ensure it does not contain any allergens for you or your loved ones.
MILEHIGHPTNJ.COM | 973.382.7325
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