Health & Wellness Newsletter by Kerrville Physical Therapy Center
Health & Wellness
August, 2019
NEWSLETTER
JUMP START INTO A LIFESTYLE WITHOUT BACK PAIN
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 10minutes, or when you have to walk long distances. The severity of back pain can range from minor dull aches to sharp stabbing pains. 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. Contact Kerrville Physical Therapy Center today to find out how. 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 optimumhealth, 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. If you are suffering from back pain, contact us today to seek treatment.
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How Can I Improve THE HEALTH OF MY 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 positionwhile 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. 3. Give up cigarettes. Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and the 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 tomake time tomove around when possible at work. 5. Maintain proper posture and balance. If you sit at a desk during the day, make sure you are sitting in a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods of time, 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. 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. At Kerrville Physical Therapy Center, 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 Kerrville Physical Therapy Center 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!
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Patient Success Spotlight
Thank you for making my body better!
“I would like to take this opportunity to thank everyone there for the good care I received during my PT sessions. What I loved was walking into a business and seeing everyone in a positive mood and enjoying their work. Especially for those for whom PT is hard work, it makes it seem a little easier. Thank you for making my body better and making it fun.”
FREE PHYSICAL THERAPY ANALYSIS
To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 08-28-19
OUR SERVICES & MODALITIES
• Cervical & Pelvic Traction • Hivamat
• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation
• Physical Therapy • Massage Therapy
kerrvillephysicaltherapy.com
THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST
At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to visit Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Lemon Rosemary Salmon
INGREDIENTS • 1 lemon, thinly sliced • 4 sprigs fresh rosemary
• 2 salmon fillets • Salt to taste • 1 tablespoon olive oil
DIRECTIONS Preheat oven to 400 degrees F. Arrange half the lemon slices in a single layer in a baking dish. Layer with 2 sprigs rosemary, and top with salmon fillets. Sprinkle salmon with salt, layer with remaining rosemary sprigs, and top with remaining lemon slices. Drizzle with olive oil. Bake 20 minutes in the preheated oven, or until fish is easily flaked with a fork.
Exercise Essentials Try these exercises to keep you moving...
Think about moving joint by joint 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. Loosens lower spine
Exercises copyright of
www.simpleset.net
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Start position LUMBAR SEGMENTAL EXTENSION Stand with good posture. Find a neutral spine. Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Stretches back Buttocks over heels, stretch arms
Think about moving joint by joint The above exercises are designed to be performed under the instruction of a licensed physical therapist.
kerrvillephysicaltherapy.com
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