Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar spine or sacrum, back pain is something that no one likes to deal with for too long.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
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Walking Away From Your Nagging Back Pain • Shoulder Pain & Rotator Cuff Workshop: August 25 • Helpful Nutrition Tips for A Healthy Summer
WALKING AWAY FROM YOUR NAGGING BACK PAIN
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WALKING AWAY FROM YOUR NAGGING BACK PAIN
Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar spine or sacrum, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Our physical therapists are trained in helping identify the source of your back pain and can be extremely beneficial in getting you back on your feet! So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time. Walking Your Way Pain Free Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and from work, moving your way around the 4 9 2 7 9 6 1 8 2 1 8 9 3 6 4 5 1 7 2 2 8 6 7 9 3 1 6
office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected. Fixing Your Stride When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1.Make sure that you are wearing the right types of shoes . While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support 8 5 9 4 6 8 3 8 2 1 4 7 3 Print sudoku http://1sudoku.com 8 4 6 9 9 1 6 2 2 1 4 3 4
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If you are looking for a natural, easy, and effective way to manage your back pain, schedule a consultation with Boulet Physical Therapy & Wellness Institute today! Call 337-264- 9856 or visit our website at bouletptandwellness.com.
NUTRITION TIPS FOR A HEALTHY SUMMER!
kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8.Pre-planyourmeals. Youplanyourweekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for theweek. The best part: You’ll save money.
summer comes fresh choices. Including a mixof in-seasoncolorful veggies inyourmeals gives your body a nutrient kick. 5.Snack at work. Bring snacks to work and graze throughout the day.When you eatmore often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6.Hydrateoften. The summer heatmakes you moresusceptible todehydration. Start off your day by drinking two glasses of water andkeep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7.Recoverwithapost-workoutshake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to
1.Drink green tea instead of sweet tea. Green teahas anatural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2.Serveseafood. Summer is the ideal time to get the freshest catch fromyour local grocer. Grill salmon, tuna, lobster, steamer clams, andcalamari for a low-calorie, protein-packed lunch or dinner. 3.Don’t skipbreakfast. When youwake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4.Enjoysummer fruitsandveggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with
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OUR SERVICES • Cupping • Dry Needling • Electrical Stimulation • Ergonomic Training • IASTM • Joint Mobilization
NEXT SHOULDER PAIN & ROTATOR CUFFWORKSHOP: AUGUST 25, 6PM Upcoming Workshops: • Shoulder Pain & Rotator Cuff: AUGUST 25, 6PM • Shoulder Pain & Rotator Cuff: SEPTEMBER 15, 6PM
• Muscle Energy Techniques • Myofascial Release • Postural Re-Education/ Training • Therapeutic Exercise
If you or someone you know is experiencing rotator cuff or shoulder pain, then this is the event you don’t want to miss! Come learn about the common causes of shoulder pain and what successful natural treatment methods look like without the use of drugs, injections, or surgery. The workshop is FREE to all that attend. Seating is limited, so call to reserve your chair at (337) 264-9856. Only 20 spots available for this workshop.
• Ultrasound • Vestibular Therapy
• Kinesio Taping • Laser Therapy • Manual Therapy
Call us at (337) 264-9856 to Register Today!
WHAT PATIENTS ARE SAYING
HAS YOUR PA I N COME BACK?
Back to the Things I Love!
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Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain.
A fter having five years of chronic back pain I decided
to learn how to live with it. I never thought that I could find relief that after a fewmonths of physical therapy, I am leaving here pain free. Many thanks to Boulet PT for restoring my back and leading me on the path to recovery.” -Sophie G.
Call Boulet Physical Therapy & Wellness Institute for a
complimentary injury consultation. We will guide you so you can get back to the activities you love.
EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO R E L I E V E BACK PA I N
SEARED FLANK STEAKWITH LIME-WASABI SAUCE
Exercises copyright of
• 1/2 cup olive oil • 1 cup dry red wine • 3 Tbsp soy sauce • 1 Tbsp minced garlic • 1 cup olive oil
• 2 Tbsp fresh lime juice • 3 Tbsp wasabi sauce • 1 Tbsp minced ginger • 1 Tbsp rice vinegar • 1/4 tsp kosher salt • 1/8 tsp black pepper
Prayer Stretch While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. Good stretch if you sit at a computer all day.
Place steaks and marinade in a 2-gal. zip freezer bag and seal. Chill 2 - 12 hours. Preheat grill to 400° - 450° high heat. Grill steak, covered with lid, 5 - 7 minutes on each side or to desired doneness. Remove and let stand 10 minutes. Heat oil in a skillet over medium-high heat; add tomatoes, stirring occasionally, 10 minutes or until seared. Season with salt and pepper. Cut 1 flank steak thinly across the grain; serve with tomatoes, arugula, and sauce. (Reserve remaining steak for salad and sandwiches.)
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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