Wright Physical Therapy Newsletter "Don't Let Back Pain Slow You Down"
N E W S L E T T E R
DON’T LET BACK PAIN SLOW YOU DOWN! Get back in the game with Wright Physical Therapy
INSIDE
BACK PAIN RELIEF FOR RUNNERS!
BACK PAIN PREVENTION
PATIENT SUCCESS
N E W S L E T T E R
DON’T LET BACK PAIN SLOW YOU DOWN! Get back in the game with Wright Physical Therapy
Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti- inflammatory drugs, analgesicmedications and counter-irritants are the most popular. Before youcan treat your backpain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you. wrightpt.com
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable — ruining your good time. What Causes Back Pain? A few things cause back pain. TheAmerican Physical TherapyAssociationcovers eachof
these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing — except for medication — can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause.
HEALTHY RECIPE Buddha Noodles
Back Pain Prevention
INGREDIENTS • 12 oz. package udon noodles • 3 tbsp. smooth peanut butter
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head — lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. 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 your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit aphysical therapist, either. Get regular check-ups, andmake sure your body is in good condition. If you have a history of back injuries, painorminor aches, don’t hesitate to talk toaprofessional. You deserve a pain-free life, and your back will thank you.
• 3 tbsp. soy sauce • 2 tbsp. sesame oil • 1 tbsp. honey • 1 tbsp. lime juice
• 1 clove garlic, minced • 2 c. Shredded chicken • 2 c. broccoli florets, steamed • 2 avocados, thinly sliced • 2 green onions, thinly sliced • 1 tsp. sesame seeds
DIRECTIONS I n a large pot of salted boiling water, cook noodles according to package instructions. Drain noodles and rinse with cold water to cool. Return noodles to saucepan. Add peanut butter, soy sauce, sesame oil, honey, lime juice and garlic. Stir until sauce is creamy and noodles are fully coated. If the sauce is too loose, turn heat to low and cook until the sauce has thickened, about 1 minute. Divide noodles between bowls. Top each serving with chicken, broccoli, avocado and green onions. Garnish with sesame seeds and serve warm or at room temperature.
EXERCISE TO TRY AT HOME Bridge | Arms Flat
Lie flat on your back with your arms straight beside you. Bend knees up so that your feet are flat. Lift your hips up in the air to make a bridge using your arms to stabilize. Lower down in a controlled manner.
SPORTS INJURIES
If you have recently sustained a painful sports injury, stop trying to deal with it alone at home. Icing it will only go so far! Our physical therapists are highly trained movement specialists. Through physical evaluations, they will be able to examine your moving body in order to decide the best treatment plan for your specific needs. Contact Wright Physical Therapy today to schedule an appointment!
Exercises copyright of
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Back Pain Relief For Runners!
Twin Falls 208.736.2574 TwinFalls-Cheney 208.329.7667 Kimberly 208.423.9999 Jerome 208.944.9277 Wendell 208.944.4003 Burley 208.647.0224 Rupert 208.654.1444 Garden City 208.813.9544 Boise 208.323.9747 Meridian 208.207.5454 Idaho Falls 208.516.1204 Blackfoot 208.684.2444 Shelley 208.782.4744 Rigby 208.228.9959
PATIENT SUCCESS
Didyouknowthat thewayyourun, couldbecausingyourbackpain?Most peoplehavesomething in their styleof running that cancause long term wear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on their body. Wright Physical Therapy’s expertsaretrainedtotreat runningdisordersandteachcorrectiverunning techniques. By changing the way you run, it is possible to eliminate and prevent back pain. On a daily basis, you runmore than any other physical activity. Howyou rundefinesalmosteverythingaboutyou, includingyourphysical abilities. Wecanhelpyoudiscover that somethingabout thewayyou run,maybe the reason you have pain and help you change it. You Run Over A Million Steps In A Year Your run involves many body parts, all interacting together to produce your running style. It’s as natural as breathing, and if any of your six (two ankles, two knees, two hips) weight bearing joints are not in good alignment, you’re at risk for structural pain. Oneminor running error repeatedmillions of times can do an incredible amount of damage to your back, muscles, nerves and
“My experience with Wright Physical Therapy has been extremely positive. The staff is very friendly and supportive, while also being very professional. They are very encouraging in the progress I am making,which inspiresmetowant towork harder and to keep progressing. This has instilled inmeamorepositiveattitudeand a confidence that is vital to my recovery. I never leave Wright Physical Therapy without feeling that strong support and positivity, which keeps me progressing and improving.” –David E. AReal 5Star Google Review
joints. This can eventually cause pain and arthritis. Often, the cause of back pain is poor strength -- specifically,weakabdominalmuscles.Thepelvis is heldinplacebynumerousmuscles, includingthe abdominals, hamstrings, glutealsandhipflexors. An imbalanceorweakness inthesemusclescan leadtopelvicmisalignment, causingthepelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. Inadditiontoabdominalweakness, a lackof strength in the gluteals and hamstrings leads to forward pelvic tilt. Whiletheabdominalsstabilizethepelvisbypullingupward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must bedone to strengthenboth the abdominals and gluteals. Running gives the gluteals a good workout. The abdominal muscles can be conditioned through physical therapy and easy weight training exercises. Thephysical therapistsatWrightPhysicalTherapycan help analyze your running style and help get you on a path to being a stronger, and safer, runner. CALL 208.736.2574
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1. Keep up with your physical therapy exercises to relieve pain and prevent further injuries. 2. If your pain doesn’t subside, consult with your therapist about what other things might be causing your pain. 3. Contact Wright Physical Therapy for an appointment. We will guide you so you canget back to the activities you love. Has Your Pain Come Back? Come Back toWright PT!
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