Carlson_Back Pain and Difficulty Walking

CARLSON THERAPY NETWORK Physical Therapy and Wellness

Walking Away From YOUR BACK PAIN N E W S L E T T E R

INSIDE : • Walking Away From Your Back Pain • Fixing Your Stride

• Who Do You Know That Needs Our Help?

CARLSON THERAPY NETWORK Physical Therapy and Wellness

N E W S L E T T E R CARLSON THERAPY NETWORK P h y s i c a l T h e r a p y a n d We l l n e s s

Walking Away From YOUR BACK PAIN

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 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.

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 overwhelmingandpainful.Backpaincanstrikeatany time.Whether in theupper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, 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. Physical therapy is a great resource for addressing your back pain and can be a helpful tool 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.

CARLSON THERAPY NETWORK Physical Therapy and Wellness

Fixing Your Stride

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 that meets your individual needs.This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss.Beingoverweightputsaddedpressureonyourback,and thiscancontribute to increasedbackpain.Workingwithaphysical therapist to improveyourwalking technique can help you to overcome back pain one step at a time.

Whenyouareexperiencing regularbackpain—especially ifyouareexperiencing back pain while walking—you should consider ways that you can reduce back painby takingsmallsteps tosupportyourback.Thereareseveral things thatyou can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day.

Relieve Pain In Minutes Try this movement if you are experiencing back pain.

Fun & Games!


Relieves Back Pain

Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing. CARLSON THE P h y s i c a l T h e r a CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.

Seasonal Recipe: Chocolate Chip Pumpkin Bread


Ingredients 1 1/4 cup blanched almond flour 1/4 cup tapioca or arrowroot flour 2 tbsp coconut flour 1 tsp baking soda 3/4 tsp unrefined salt 1 1/2 tsp cinnamon powder 1/2 tsp ginger powder

1/4 tsp nutmeg powder 3 eggs 1/4 cup coconut oil 1 cup pumpkin puree (fresh or canned)

1 tsp vanilla extract 1/3 cup coconut sugar 1/2 cup chocolate chips

Who Do You Know That Needs Our Help? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods � Walk for long distances � Live active and healthy

Directions Preheat oven to 350° F. Grease a 9 inch loaf pan or line with parchment paper. In a large bowl,combinedry ingredients. Inanotherbowl,whisk togetherwet ingredients.Pourwet into dry. Mix until well incorporated. Fold in chocolate chips and pour into prepared loaf pan.Scatterextrachipson top.Bake for50-55minutes,until top isgolden, thecenter isset, anda toothpick inserted in thecentercomesoutclean.Allowbread tocool inpan forabout 15minutesbefore turningoutonawire rack tocoolcompletelybeforeslicingandserving.

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Discover How To Live Pain Free!

At Carlson Therapy Network, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions. 1. CALL AND TALK TO YOUR THERAPIST


CARLSON THERAPY NETWORK Physical Therapy and Wellness


APY NETWORK y a n d W e l l n e s s 3. GET YOUR CUSTOM RECOVERY PROGRAM FIND US ON SOCIAL MEDIA Call to schedule. Expires 12-30-19 CALL US TODAY! WE OFFER 6 CONVENIENT LOCATIONS Providing the best care since 1983

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