Health & Wellness Newsletter by Physical Therapy Institute of Illinois
Health&Wellness The Newsletter About Your Health And Caring For Your Body
A Healthy Spine Prevents Back Pain “Enjoy Your Life Without Back Pain!”
Do you find your back aching and nagging you when you first get up in the morning or after sitting in a chair? You may even notice your back start to bother you while standing for more than 10 minutes or having
to walk distances. (continued inside)
Al Flores, PT, CFCE Director of Rehab
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“What Is Considered A Healthy Spine?” A Healthy Spine Prevents Back Pain
• Good flexibility & balance with side-bending & rotation • Good nutrition & rested well at night How can you improve your spinal health?
Back pain can come in different sensations from dull aches, to sharp stabbing pains, or even radiating pain into the legs.The bottom line is with a healthy spine, back pain can be prevented and even reversed. Is your spine healthy? Compare yourself with the ideal healthy spine below to see if your spine has the following:
You think about eating right, exercising and having a healthy heart, but what about your back? Your spine is what gives you the ability to move around, protects your spinal cord and allows you to breathe properly. In fact, almost every function in your body is directly connected to the health of your spine. Therefore, it stands to reason that you should care for your back like you do your heart. Anybody with back pain can tell you that it interferes with your life, but with the right help, back pain can be a thing of the past. Look inside for tips on how to improve your spinal health.
• Good posture and spinal curves • Strong abdominal & core muscles • Strong spinal and gluteus muscles
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6 HELPFUL STEPS TO A HEALTHY SPINE “ How Should I Relieve My Back Pain Naturally ” Child's Pose Preparation: Kneel on the floor, buttocks over heels Execution: Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles and nerves. Every second of every day your spine is moving in a delicate balance, even while you breathe! Take care of it and it will take care of you. 1. Eat Right 4. Improve Your Flexibility and Strength Your spine and body is d signed to move. Keep your spine flexible by stretching for 10 minutes every day. It is best to get up and move around whenpossibleatwork.Stretchyourspineoutby reaching overhead and leaning over to one side, then the other. Also, work on gently twisting at the waist and don’t forget to stretch your hamstring muscles frequently. Spend 3-4 days
Stretch arms forward far as you can. Let head and trunk sag to the floor an Keep buttocks over heels. Relax. a week working on your core strength with abdominal muscle exercises, squats and other exercises to keep your spine and core muscles strong. This supports your spine and allows you to move without stressing the discs or nerves in your back. 5. Improve Your Posture and Balance
Nutrition is critical to having a healthy body. The same goes for your spine. Protein rebuilds spinal muscle tissue, ligaments and tendons. Healthy fruits and vegetables contain the vitamins and antioxidants to make the spine function. They rebuild bone, muscle and connective tissues that are constantly being used throughout the day. 2. Rest
Make sure that you sit properly with a straight- backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods as this keeps your spine in a flexed position. Make sure that you keep your spine straight when lifting, using your legs and avoiding twisting. Keep your balance tip-top
Throughout the day your spine is compressed with standing, sitting and bending. You can actually lose about ½ an inch over the course of a day. Adequate rest in a good position while sleeping, helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up. This allows the discs to rehydrate. Then continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Avoid Smoking
to activate the small muscles of the spine and use your nervous system. Enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Have a Spine Check-up
Have a physical therapist spine specialist check your spine alignment and function every 6 months to ensure your back is moving how it should. Our physical therapists are the medical experts in helping your back operate as it should. If you are suffering with backaches and pains, come in for a check-up sooner rather
Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself.
than later. Long term aches and pains can mean permanent damage is being done to your spine. Catching back pain early, leads to a healthy spine for life.
Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to PTII for a consultation today!
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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FOX RIVER GROVE LOCATION: 1009 IL Route 22 Suite 1 Fox River Grove, IL 60021-1998
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T 847-462-8707 F 847-462-9208
T 847-298-3079 F 847-298-4019
EXERCISE ESSENTIALS
Try these exercises to get you moving... CHILD’S POSE Kneel on the floor, buttocks over heels. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax.
Exercises copyright of
Stretches Back
ang heavy.
www.simpleset.net
Alternating Step Touch Stand “tall”, with sturdy step stool positioned in front. Step one foot at a time onto the stool. Alternate legs. Start
Buttocks over heels, stretch arms
Strenghtens Spine
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Eating Right Never Tasted So Good! PAN SEARED LEMON CHICKEN
Prep Time: 10 min Cook Time: 15 min Total Time: 25 min INGREDIENTS: • 4 boneless chicken breasts, (1-1¼ pounds)
• 1 cup reduced-sodium chicken broth • 2 teaspoons flour • 2 tablespoons chopped fresh dill, divided • 1 tablespoon lemon juice
Salt & freshly ground pepper, to taste • 3 tsp extra-virgin olive oil, or canola oil, divided • 3 cloves garlic, minced
DIRECTIONS: 1. Season chicken breasts on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil. 2. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes. 3. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
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