Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back.
The Advance Bulletin The Newsletter About Your Health And Caring For Your Body
Advance Physical & Aquatic Therapy What’s Been Happening Around The Clinic
Have you noticed the fresh aroma of garden veggies and the calming sound of water in our clinic this month? That’s our Tower In Motion (TIM) , that we have been selected to showcase this Spring to educate our community on local, sustainable and simple gardening technology that’s accessible to all. Using 90% less water than traditional gardening and zero soil, the vertical growing system brings the plants to you, minimizing physical labor. The Tower grows up to 30% more healthy food 3x as fast in approximately 3 square feet and keeps plants fresh until harvested, cutting back on food waste.
Monday, May 6, 7:15pm Salad-in-a-Jar Party We’ll wrap up our time with the TIM with a fun salad-in-a-jar party on Monday, May 6 at 7:15pm. Bring 4 wide-mouth jars and we’ll supply the ingredients! . Be sure to RSVP: Call 610-544-8500.
SEE INSIDE FOR OUR NUTRITION SERVICES & MAY KNEE PAIN WORKSHOP
The Advance Bulletin The Newsletter About Your Health And Caring For Your Body
Getting to the Core of Back & Neck Pain Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back. Neck Pain 101 There are a lot of reasons why neck pain may develop, including everything from sudden incidents like a car accident or a slip-and-fall injury, to more chronic issues, such as regularly hunching over a desk at work or even practicing poor posture. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. What is more, addressing neck pain is sometimes difficult as there is so much potential to cause more damage to the neck.This is why working with a physical therapist
to address neck pain is wise. A physical therapist can help treat neck pain by improving range of motion, using targeted massage techniques, and by improving strength as needed. For example, in many situations, neck pain can be treated by improving core strength. Back Pain 101 Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around it, and many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physical therapist is the best way to cut your back pain issues in half. Physical therapy can address back pain by helping to improve your range of motion, strengthen the muscles in your back and surrounding areas, and by using targeted massage to reduce tension. In many situations, working with a physical therapist to improve core strength can significantly reduce the severity of your back pain. Look inside to learn more about how Advance Physical & Aquatic Therapy can help with your back and neck pain.
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Core Strength & Back Pain You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core.
Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us at 610-544-8500.
There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back.
Try this movement if you are experiencing back or neck pain Exercise Essential
The Critic Corner GREEN BOOK
Strengthens Back & Spine
The film Green Book is a dramatization of the real-life friendship formedbetween Dr. Don Shirley—a Jamaican-American world-classpianist—andTonyVallelonga, an Italian-American night club bouncer from New York City, who Shirley hires to be his personal driver and bodyguard during a concert tour that takes him through the Jim Crow South. Ienjoyed it,despite itsflaws innotbeing accurate to theactualeventsof the time. The story is told through a lens of Tony Vallelonga’s son via the stories from his father. It was funny in the right places, touching in the right places, and even serves as a time transport to a salient past inourcountry’shistory.GreenBook provides something of a starting point for all of us to learn from and grow. Thisfilm isworthseeing foreveryone. It isa funmovie toseeasabuddy-pic ifyou are looking fora feel-goodmovie for the weekend. It is worth seeing simply for Mahershala Ali and his brilliance as an
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PRONE ALTERNATE ARM & LEG LIFT Lying flat on your stomach, slowly raise your right leg and left arm off of the ground. Keep your arms and legs straight. Inhale while lifting up. Hold for 5 to 10 seconds. Exhale while setting down. Repeat using the opposite arm and leg. Alternate 3 times on each side.
actorand forViggoMortensen’samazing tough-guy act. I love movies that bring back the look and feel of a particular time and place. Green Book does a wonderful job of taking a snapshot of the 60’s through its’ dress, speak, feel, landscapes, cars, storefronts, relationships and growth duringa tumultuous time inourcountries history.
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-Ryan Mullin RATING:
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Come Join Us for a FREE KNEE PAIN WORKSHOP! Thursday, May 23 | 7:15 PM at Advance Physical & Aquatic Therapy Are you unable to get a full night’s rest because of knee pain? Have you stopped participating in physical activities? Do you avoid stairs due to pain in your knees? Have other treatment options failed to give you long- term relief? If you answered “yes” to any of the above questions, then you will benefit from our Free Knee Pain Workshop! You must reserve your spot by calling our clinic at 610-544-8500. There are only 20 spots available so act now – spots will go fast! OUR NUTRITION SERVICES Initial Consultation - Diet and Health Assessment Personal needs are determined. You are provided with education and assistance in determining short and long-term goals with a plan of action. 60-75 Minutes | $150 50% Off for JuicePlus+ Clients, includes home fitness videos, e-cookbooks and more! Kick Start Program - Includes Initial Consultation Monthly follow-up, weekly e-mail check-ins to discuss goal progress and access to our private online community support page. May include additional education, meal planning, recipe modifications, travel, personal home evaluation, etc. 3 Months | $300, 6 Months | $600 50% Off for JuicePlus+ Clients, includes home fitness videos, e-cookbooks and more! May also include Shred10 program. Shred10 Reset Intensive 10-day strategic program utilizing JuicePlus+ products with daily check-ins, menu planning, diet assessment, private community support and other online resources. A prep party will be held leading into each month’s program; cost includes price of food. JuicePlus+ products sold separately. 1 Month | $75, 4 Months | $275
Healthy Recipe
CREAMY SPINACH DIP
INGREDIENTS: • 1 can (13.5 oz) chopped spinach • 2 cups light sour cream
• 1/4 cup light mayonnaise • 1 package (1.4 oz) dry onion soup mix
DIRECTIONS: 1. Drain spinach well while reserving 2 tbsp liquid. 2. Combine reserved liquid, sour cream, mayonnaise and soup mix. Stir in spinach. 3.Chill for1hourorovernight toblendflavors.Servewithvegetables,bread or crackers. Garnish with green onions, if desired. we do on a daily basis. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you! Hereare justafewof thebenefitsyou can expect from a regular stretching program: Benefits of Stretching • Reduced muscle tension • Increased range of movement in the joints Asyouage,yourmuscle tissueactually dries out a little, which causes them to tighten.Thiscausesa lossof range of motion in your joints and tissues. In addition, it can really limit your active lifestyle and hinder day-to-day, normalmotions.Tasks thatused tobe simple, such as dressing or squatting down to tie your shoes, now become extremelydifficult.A regularstretching programhelps lengthenyourmuscles andmakesdaily livingactivitiesmuch easier. Everyone can learn to stretch, regardless of age or flexibility. Stretching should be a part of your daily routine, whether you exercise or not. It does not have to involve a huge amountof time,butstretchingcanend up giving you huge results! Stretching is a natural part of what • Enhanced muscular coordination • Increased circulation of the blood to parts of the body • Increased energy levels (resulting from increased circulation)
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