Health & Wellness Newsletter: Nip Pain in the Bud this Spring, by Restore Physical Therapy
HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
INSIDE : •PREPARE TO SWIM IN THE WATER SAFELY! •PATIENT SUCCESS STORIES •HEALTHY RECIPE •EXERCISE ESSENTIALS • SUDOKU
NIP PAIN IN THE BUD THIS SPRING
RESTORE your mobility RESTORE your strength RESTORE your balance RESTORE your body
www.restore-rehab.com
HEALTH & WELLNESS The Newsletter About Your Health And Caring For Your Body
NIP PAIN IN THE BUD THIS SPRING
3 Ways To Prevent Back Pain While Gardening
Is the risk of injury holding you back from participating in your favorite springtime activities like gardening? At Restore Physical Therapy, our therapists are movement experts who can help you recover from an injury and even show you how to avoid one in the first place. Springtime is finally here, and with it comes a renewed sense of energy and drive to reach your fitness goals! After a long winter of being stuck inside, it’s more important than ever to stay on top of your health and make sure you’re engaging in physical activities. Gardening is an enjoyable way to get active, especially in the spring! Nothing beats the smell of blooming flowers, fresh air, and warm sunshine. However, at Restore Physical Therapy, we understand that the fear of injury can prevent you from initiating the steps needed for a healthy and active lifestyle, especially if you’ve been injured in the past. If you need an extra push to get ready to engage in your favorite springtime activity, physical therapy can help.
Request an appointment with Restore Physical Therapy today to learn more about how we can help with injury prevention and recovery this spring! How Gardening May Cause Back Pain Back pain typically develops due to an injury, poor postural habits, or repetitive movements like bending. This is why back pain is so common with spring gardening. The repetitive bending, digging, and reaching needed for gardening will often lead to lower back pain. Gardening is a great way to get physical activity, and for a lot of people, the mental/emotional benefits are as important as the physical. Although it is not often viewed this way, gardening is similar to a sports season. Just like athletes need to train in the offseason to have a productive, competitive season, gardeners need to learn how to prepare for their season. Fortunately, our physical therapists can teach you the strategies to resolve injuries, old and new, and how to get into “gardening shape.”
Gardening offers the opportunity to experience the outdoors while working on your green thumb. However, it is essential to take the necessary steps to protect your back from injury while gardening. Below are three tips for pain-free gardening: 1. Warm-up first — Like any other physical activity, it is crucial to warm up before gardening. Morning gardeners need to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting. 2. When in doubt, stick your butt out! — One of the most common mistakes gardeners make is with their technique. Your back is incredibly strong and resilient when you maintain its natural curves. In the lower back, the curve you need to maintain is called lordosis. When you stick your butt out, you will naturally increase the curve, a.k.a lordosis, and protect your back from injuries. Whether you are
Continued inside.
SERVICES/THERAPIES: • Neck & Back Pain/Radiculopathy • Hip, Knee, Ankle & Foot Injuries • Elbow & Shoulder Rehabilitation • Arthritis — Painful Joints • Headaches & TMJ Disorders
• Joint Replacements • Balance Disorders • Vestibular Rehabilitation • Sports Injuries • And More!
www.restore-rehab.com
8 4 3
5 9
3
4
9
1
7
9 2 1 n° 37953 - Level Hard
http://1sudoku.com Sudoku Puzzle
http://1sudoku.com Continued from previous page. NIP PAIN IN THE BUD THIS SPRING
n° 35089 - Level Hard
1 3 5 working with a shovel, rake, or spade, it is vital to keep your curves intact. Also, when bending to pull weeds, it is better to kneel or squat so you can maintain the straight spine position and protect your back. 3. Prioritize your safety — You can take simple steps to ensure you are safe while gardening. The most important include: 2 9 5 9 6 7 4 • Take frequent breaks or alternate tasks such as digging, lifting, and walking. Adding in some simple backbends before starting can also help decrease your risk of pain or injury. • Choose the right gardening tools to limit the stress on your body • Use your hips and knees to lift, rather than your back. 6 With our team of talented movement experts, preparing for the gardening season this spring can be enjoyable. Our therapists are here to help make sure you can do what you love! What To Expect From Restore Physical Therapy 4 8 1 2 6 3 4 5 8 4 3 7 4 7 1 9 Fortunately, physical therapy can effectively treat and/or prevent back pain. Our licensed physical therapists will determine the source of your pain and then create a plan to resolve it once and for all. http://1sudoku.com n° 327735 - Level Hard 8 9 Your treatment plan will focus on pain relief, which may include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit. 5 3 4 6 1 3 2 As you progress and improve, your physical therapist will expand on your exercises and stretches by making them more intensive over time. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves moving again. We will also design a comprehensive exercise and education program to get you back to comfortably completing your physical goals! 2 3 7 8 4 5 8 4 2 6 Are you excited to participate in this year’s spring gardening season? At Restore Physical Therapy, our therapists want to empower you to prepare for this activity with a program tailored to your individual needs! Whether you need tips on how to prevent injury, or need help healing from old aches and pains, we are here to help. Contact us today to set up an appointment with one of our therapists! 2 9 http://1sudoku.com n° 318674 - Level Hard 1 4 3 2 5 7 4
5 9
7
6
3
9
5
1 8
3
6 8 9 6 1
4
9 5
7
6
8
4
4
3 7
http://1sudoku.com
n° 319375 - Level Hard
2 Use Numbers 1-9 Sudoku is played on a grid of 9 x 9 spaces. Within the rows and columns are 9 “squares” (made up of 3 x 3 spaces). Each row, column and square (9 spaces each) needs to be filled out with the numbers 1-9, without repeating any numbers within the row, column or square. 3
3 9 6 1
8 6 5
6
9 7
6
2
3 2 Contact Restore Physical Therapy today to learn more about how we can help you live pain-free! 856-396-8131 5 5 3 7
2 6 1 5
4 HEALTHY RECIPE AVOCADO DEVILED EGGS http://1sudoku.com n° 318674
5
n° 35225 - Level Hard
Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 35089 n° 37953 n° 327735 n° 319375 It’s Your Body, It’s Your Choice
n° 35225
No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of New Jersey you have direct access to physical therapy!
INGREDIENTS • 6 hard-boiled eggs • 1 avocado, peeled and pitted • 1 lime, juiced • 2 tbsp red onion, finely chopped
• 2 tbsp cilantro, finely chopped • 1 tsp garlic powder • Salt and pepper, to taste
Page 1/1 - Check solutions, print more free sudoku and play online : http://1sudoku.com
DIRECTIONS: Cut the hard boiled eggs in half and scoop out the yellow egg yolk to a mixing bowl. Place the hard boiled egg white halves on a serving platter. To the mixing bowl of egg yolks, add the avocado, lime juice, red onion, cilantro, garlic powder, salt and pepper. Use a fork and mash all of the ingredients together until nice and creamy. Scoop the mixture with a spoon and dollop it back into the egg white halves. Alternatively, you could use a piping bag to pipe the avocado egg mixture into the egg white halves. Garnish with extra red onion and cilantro, then serve and enjoy! Source: https://downshiftology.com/recipes/avocado-deviled-eggs/
Save time
Improve your health naturally
Save money
PREPARE TO SWIM
SAF E LY !
Patient Success Stories
“I feel better than I have in a very long time.”
“Would highly recommend Restore! Alex was amazing, she is sweet, helpful and very compassionate. I began in December after having surgery in November and she was just wonderful! I feel better than I have in a very long time. The entire staff is welcoming and pleasant!” - Dee J. — actual 5 Star Google Review “I am so happy I went to Restore Physical Therapy for my lower back injury.” “I am so happy I went to Restore Physical Therapy for my lower back injury. From the evaluation to the last session, I felt very comfortable and confident that my injury could be corrected. Alex answered all of my questions and made me feel that I could get back to my normal activities.” - James D. — actual 5 Star Google Review
Exercise Essentials Try this exercise to relieve tension in your hips and thighs. Thigh Foam Roll • If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than five minutes and in the care of one or both parents at the time. • Protect your skin. Limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear sunscreen with a protection factor of at least 15. • Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caffeine in them. Swimming is a great recreational sport that can be enjoyed by people of all ages. But it’s important to know how to be safe while you’re in the water. These important swimming safety tips are what you should be aware of before you head out to the pool or beach. • Swim in designated areas supervised by lifeguards. • Always swim with a buddy; do not allow anyone to swim alone. • Never leave a young child unattended near water and do not trust a child’s life to another child; teach children to always ask permission to go near water.
We Want to Hear Your Success Story By sharing your success story you can help us reach more people in our community — inspiring someone to find relief from pain and start the new year stronger and healthier.
Scan the QR code to go to our Google Review page and share
Place foam roller beneath your hip and roll up and down your thigh using your arms. Repeat 20 times on each leg.
RESTORE your mobility RESTORE your strength RESTORE your balance RESTORE your body FIND US ON SOCIAL MEDIA 856-396-8131
Page 1 Page 2 Page 3 Page 4Made with FlippingBook Converter PDF to HTML5