FPTW & LSPT: Avoid Back Pain

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AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH

UPCOMING WORKSHOPS AND EVENTS AT FARMINGDALE PT WEST! DETAILS INSIDE!

Are you living with back pain? You may notice that your pain worsens each morning when you wake up, when you have to stand for more than 10 minutes, or when you have to walk long distances. The severity of back pain can range from minor dull aches to sharp stabbing pains. (continued inside)

FARMINGDALE PT WEST & LAKE SHORE PT (516) 731-3583 (631) 676-3573

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INSIDE: Pain that radiates from the spine down to the buttocks and legs is typically a sign of sciatica. However, your back pain can be avoided and resolved by improving your spinal health. You may be wondering, “What does this mean? How can I tell if my spine is healthy?” When we think of health, we typically focus on nutrition, exercise, and heart health – but spine health is incredibly important, as well. Your spine does a lot for your body – it protects your spinal cord, allows you to breathe properly, and it is what allows your body to move. In fact, almost every function in your body is directly connected to the health of your spine. This is why spine health is so important. If you are living with back pain, you know how limiting it can be. In order to make sure your spine is at its optimum health, you must achieve the following: • Good posture and spinal curves. • Strong abdominal and core muscles. • Strong spinal and gluteus muscles. • Good flexibility and balance with side-bending and rotation. • Good nutrition and rest at night. AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH

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• Avoid Back Pain by Improving Your Spine Health • Exercise Essentials

• Tasty recipe • Our Commitment To You!

HOW CAN I IMPROVE THE HEALTH OF MY SPINE? Of course, much like anything else, spine health is easier said than done. Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles, and nerves. Therefore, it takes a delicate balance to make sure it is at its peak level of health and function. Below are 6 ways to make sure you are doing everything you can to improve the health of your spine: 1. Practice proper nutrition. Nutrition is a critical part of all health, whether you are focusing on your heart, joints, or spine – whatever you do, it is always important to eat right. Healthy fruits and vegetables contain the vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day. 2. Get some sleep. Throughout the day, your spine is compressed with standing, sitting, and bending. Did you know that it is actually possible to 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, as this allows the discs in your spine to rehydrate. Afterwards, 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.

FARMINGDALE PT WEST & LAKE SHORE PT (516) 731-3583 (631) 676-3573

AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH

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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. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. Proper balance is important for both the small muscles of your spine and your nervous system. You can enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Go to a physical therapist for spine check-ups. Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. Our physical therapists are experts in the field of spine health who can help your back operate as it should. If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to contact us today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today!

3. Give up cigarettes. 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. 4. Work on the flexibility and strength of your spine. Your body is meant to move – this is the most important purpose of the spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. It is also important to make time to move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. A strong spine and core allow you to move without stressing the discs or nerves in your back. 5. Maintain proper posture and balance. If you sit at a desk during the day, make sure you are sitting in a straight- EXERC I SE ESSENT I ALS TRY TH I S EXERC I SE TO REL I EVE BACK PA IN

TAST Y REC I PE WHITE CHOCOLATE RASPBERRY SMOOTHIE

INGREDIENTS • 1 tbsp white chocolate chips • 1/2 cup nonfat vanilla greek yogurt • 3/4 cup frozen raspberries • 1 cup almond milk • 1/2 cup ice • Fresh raspberries for garnish

Exercises copyright of

DIRECTIONS In a small microwave-safe bowl, heat white chocolate chips for about 30 seconds and stir until smooth and melted through. Set aside to cool slightly. Add all ingredients, including melted chocolate, to a blender (or bullet, food processor, etc). Blend until smooth. Pour into glasses and top with fresh berries. Enjoy! FARMINGDALE PHYSICAL THERAPY WEST 516-731-3583 FarmingdalePhysicalTherapyWest.com LAKE SHORE PHYSICAL THERAPY 631-676-3573 LakeshorePhysicalTherapyNY.com

R E P E AT T RUNK F L E X I ON | TO F LOOR Sit in a chair with good posture. Hands on your thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

OUR COMMITMENT TO YOU!

L E AV E US A G O O G L E R E V I EW S O OT H E RS CAN H E AR YOUR S TORY !

To our valued patients, As the outbreak of COVID-19 continues to impact many people and countries around the world, all of us here at Farmingdale PT West & Lake Shore PT remain committed to the health and safety of our patients and staff. We understand that as an essential business it is our responsibility to alleviate the pressure COVID-19 has put on our local Emergency Rooms and Urgent Care facilities while maintaining an environment that adheres to the highest standards of safety and sanitation. In order to continue serving our community during these unprecedented times, we have made significant changes to our daily protocols in accordance with the mandates set forth by both local and federal agencies. Your health is our number one priority. Please don’t forget that! Warmly, The whole family at Farmingdale PT West & Lake Shore PT

Farmingdale Physical Therapy West 4277 Hempstead Turnpike Bethpage, NY 11714

PATIENT OF THE MONTH

“I’ve been coming to Farmingdale Physical Therapy West for over a year now. I had a torn rotator cuff and my Orthopedist sent me for therapy and I eventually had surgery last October to repair it. The staff is incredible here. They are so attentive and caring. The atmosphere is so cordial and friendly. They have helped me through a painful experience that I thought would be impossible. I am so grateful for everyone here for such a positive experience. Although I had significant pain before, I am pain free now. Thanks to them.” - Linda Romano

Lake Shore Physical Therapy 700 Union Pkwy, Suite 3 Ronkonkoma, NY 11779

EMPLOYEE OF THE MONTH

CALL NOW TO RESERVE A SPOT!

Allison is our Patient Care Coordinator Manager and Front Desk Staff Manager. Her main job is making sure all of our patients are happy and that they are scheduled correctly. Yet, she tends to take on a lot more tasks than just that. Allison excels at whatever you put in front of her, she works hard every day, and she’s always on time! She is coming up on two years working for Farmingdale Physical Therapy West and continues to be such an important and positive part of our team. ALLISON, PATIENT CARE COORDINATOR MANAGER

Limited Slots Available

U P C O M I N G W O R K S H O P S & E V E N T S AT FA RM I N G D A L E P T WE S T

Thank you for everything Allison, we appreciate you and so do our patients!

Back Pain Zoom Workshop Sunday, April 25th @ 6 pm Hosted by: Vincenzo Adduci, DPT

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2021 ZOOM WORKSHOPS

At our workshops we discuss your pain, what may be causing it, how to battle it, stretches and exercises that help alleviate the tension, and much more. Our certified Physical Therapists can answer any question you may have, as well as talk with you 1 on 1 post workshop. If you wanted a more hands-on 1 on 1 with the PT post workshop, we can easily get that scheduled. Free screenings are available at our practice almost every day and our team is more than happy to help or work around your schedule. Don’t stay in pain any longer, we’re here for you.

WHO’S ELIGIBLE? • All past clients who have not been seen in PT in more than 2 months. • All present clients who have another problem currently not being treated. • All loved ones, family, or friends of our past and present patients. • Any stubborn spouses who have been complaining of back pain especially. • All members of the public who have never been a patient and want to participate

Join Zoom Meeting: https://us02web.zoom.us/j/82899179474

Meeting ID: 252 378 7077

Passcode: Pain1

DON’T DELAY REGISTER FOR YOUR FREE APPOINTMENT TODAY!

Back Pain Shoulder Pain OUR NEXT 2 WORKSHOPS

CALL TODAY! 516-731-3583

April 29th @ 6:00 pm Vincenzo Adduci, Jr., DPT

May 27th @ 6:00 pm Jillian Epifania, DPT

APPOINTMENTS ARE FREE BUT LIMITED! ONLY 20 SPOTS AVAILABLE AT EACH WORKSHOP All participants will receive a complimentary pamphlet of “Chronic Pain”.

Back Pain April 29th @ 6:00 pm Vincenzo Adduci, Jr., DPT Shoulder Pain May 27th @ 6:00 pm Jillian Epifania, DPT

Knee Pain June 24th @ 6:00 pm Matthew Petrovich, DPT Back Pain July 29th @ 6:00 pm Sarah Murtagh, DPT/ATC

Shoulder Pain August 26th @ 6:00 pm Jillian Epifania, DPT Knee Pain September 30th @ 6:00 pm Vincenzo Adduci, Jr., DPT

Back Pain October 28th @ 6:00 pm Kevin Guenther, DPT Shoulder Pain December 2nd @ 6:00 pm Matthew Petrovich, DPT

FarmingdalePhysicalTherapyWest.com LakeshorePhysicalTherapyNY.com

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