Newsletter by Richmond Physical Therapy
NEWSLETTER Health & Wellness Newsletter 646-820-5669
INSIDE: • How To Overcome Back Pain • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Discover How To Live Pain Free • Back Pain Prevention
HOW TO OVERCOME BACK PAIN DON’ T LET PAIN SLOW YOU DOWN! 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. (continued inside)
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646-820-5669
Health & Wellness Newsletter
HOW TO OVERCOME BACK PAIN IS YOUR BACK PAIN SLOWING YOU DOWN? NEWSLETTER
Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at Richmond Physical Therapy can help you return to a more active and pain-free life. Give us a call today: 646-820-5669 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, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.
What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of 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.
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BACK PAIN PREVENTION
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 a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. 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.
How We Treat Back Pain Treating Back Pain At Richmond Physical Therapy: We successfully use a wide assortment of treatments to combat low-back pain such as: • Hands-on techniques (e.g. spinal mobilizations, soft tissue massage, myofascial release) • Modalities (e.g. moist heat, cold laser, ultrasound, electric stimulation, ice). • MET – muscle energy techniques (to re-align the sacro-iliac joint) • Core muscle strengthening (using various exercises including pilates reformer) • Total Motion Release technique
Sources: http://www.apta.org/
https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
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CREAMY CHICKEN & WILD RICE SOUP
INGREDIENTS • 2 tbsp olive oil • 1½ lbs boneless chicken thighs • 2 (8 oz) packages sliced mushrooms • 1 (32 oz) carton reduced-sodium chicken broth • 2 cups water
• 1½ cups thinly sliced leeks • 1½ cups ½-inch sliced celery • ¾ cup uncooked wild rice • ¾ tsp salt • 1 (12 oz) package soft, tofu • 1 cup low-fat milk (1%) • ¼ cup all-purpose flour • 1 tbsp fresh thyme leaves
DIRECTIONS In a 12-inch skillet heat oil over medium-high. Add chicken; cook 6 minutes or until browned, turning once. In a 6-qt. slow cooker combine chicken, mushrooms, chicken broth, water, leeks, celery, wild rice and salt. Cover and cook on low 6 hours or high 3 hours. Remove chicken from cooker. Coarsely shred chicken using two forks. If using low setting, turn to high. In a blender combine the tofu, low-fat milk, flour and thyme leaves. Cover and blend until smooth. Stir into mixture in cooker. Cover and cook 30 minutes more or until thick. Stir in shredded chicken.
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Patient Success Spotlight
DISCOVER HOW TO LIVE PAIN FREE
At Richmond PhysicalTherapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Richmond Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
The only one to get me back to normal! “Madhurani Mahajan is a miracle worker. I had a herniated disc in my neck that was terribly painful. It made my whole right side (arm and back) ache. I started to get some pins and needles in my right hand. I saw several doctors and therapists to no avail. Madhu was the only one to get me back to normal after a number of sessions of heat ,tens, exercises and excellent massage therapy my neck pain subsided. I have recommended her to other people I know and they too have had great success. I strongly recommend her to anyone interested in a great Physical Therapist.”
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Strengthens Core
www.simpleset.net
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
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