Wellness Expert Newsletter by Canyon Sports Therapy
Wellness Expert Newsletter • Why Does My Back Hurt? • Exercise Essentials • Patient Results • Two Simple Tests
Are you like many people, with an aching back at the end of the day or worried about lifting an object due to your back going out? You are not alone, over 80% of the population will suffer back pain at one time or another in their life. It is the price we pay for walking upright on two legs. However, the majority of back pain is non-specific, meaning that there is not a primary cause, such as a fracture or disc herniation.
As physical therapists, we know that a high percentage of people suffering with back pain actually have 3 common problems or a combination of them all: • Poor posture • Weak core and gluteus muscles • Poor hip flexibility
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WHY DOES MY BACK HURT? “YOURHIPSMAY HAVE LOSTMOBILITY.”
“I h g li I “ o b n a
How hip ligaments and muscles hurt your back You need good mobility in your hip joints in order to not stress your spine. That includes mobility of muscles and ligaments too. From prolonged siting at work or home, your hip joints, muscles and ligaments can lose their normal mobility. Your hips get stiff. Whenever you walk, instead of your hips moving naturally, the ligaments yank and pull on the pelvis, which is attached to your spine. This causes inflammation, strain and pain to the back muscles.
Furthermore, the loss of hip motion can even cause your pelvis to tilt, altering the posture of your spine and increasing strain. By improving hip mobility, back pain can typically be relieved quite quickly. When you suffer from back pain, make sure that you have an expert physical therapist look at your movement. Even though your back may ache, it may not be the source of your problem. Call us today to discover how we can pinpoint the cause of your pain, relieve it quickly and teach you how tomaintain a healthy spine and hips.
PATIENT RESULTS
Danny got me off of crutches! “I came to Canyon Sports to see Danny after my second hip surgery and from years of hip pain. Danny got me off of crutches, got me back to walking normally, and best of all got me back onto the slopes. After threemiserable years I’mfinally able to live a normal life and do the things I love. I’m the strongest I’ve felt in years all thanks to Danny!” - A.R. I successfully hiked 40+ miles! “Brad Milam saved me! I had a protruded disc and SI problems. I had booked a one week backpacking trip in grand gulch. My back ached up and I immediately began PT. I was given exercises and back manipulation. My back improved so I did not need a shot. I successfully hiked 40+ miles. I really appreciate the personal attention. I could not have done it without PT. Thank you!” - S.G.
OUR MISSION “To restore physical ability and bring out your inner athlete.”
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You can easily check your hip motion by doing the following tests. If you discover your hip motion is limited, you feel pain or strong discomfort, it’s time to get your hips checked by our physical therapy professionals. Try these tests and see how mobile your hips are: TWO SIMPLE TESTS To See If Your Hips Are Causing Your Back Pain
Hip Mobility Test • Cross one ankle above the other knee cross legged in a figure 4 position on the floor. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference.
• This might indicate a hip motion problem and cause pain in the back on that side or even the opposite side.
Hip Squatting Test • Keep your knees parallel facing forward. • Squat down as far as you can keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side.
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Exercise Essentials Try this simple exercise to keep you moving...
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
HIP FLEXION Stretches hips
Strengthen your hip by first standing with good posture. Lift one leg up. Return to the start position with control. Repeat 7 times.
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www.simpleset.net
Stand with good posture
Lift knee high
HEALTHY RECIPE
LIGHTENED PIMENTO CHEESE DIP INGREDIENTS • 4 green onions, thinly sliced • 8 ounces extra sharp Cheddar cheese, shredded • 8 ounces light cream cheese, softened • 5 ounces Greek yogurt • 1/4 cup diced pimientos • 2 tablespoons country Dijon mustard • 2 teaspoons sriracha or other hot sauce • Pretzels, chips or crackers for serving
Lunge to side - You should feel a stretch on the inside of your leg
DIRECTIONS In medium bowl, stir together all ingredients. Refrigerate at least 2 hours; let stand at room temperature 30 minutes prior to serving. Serve with pretzels, chips, bread or crackers.
http://foxeslovelemons.com/lightened-pimento-cheese-dip/
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