For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists.
Newsletter The Newsletter About Your Health And Caring For Your Body
LIVING LIFE WITHOUT BACK PAIN
INSIDE: • Say Goodbye to Back Pain, For Good! • What Is Causing Your Back Pain? • Fun Recipe
For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. (continued inside)
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Newsletter The Newsletter About Your Health And Caring For Your Body
SAY GOODBYE TO BACK PAIN, FOR GOOD! (continued from outside) A life free of back pain is within your grasp!
In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities.
What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength.This could lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. Physical Therapy for Back Pain While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the
early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life.
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WHAT IS CAUSING YOUR BACK PAIN?
There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t.
Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, contact us.
No Bake Chocolate Peanut Butter Energy Balls
Relieve Back Pain In Minutes Try this simple exercise to keep you moving
INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips
Stretches Back
www.simpleset.net
MODIFIED DOWN DOG (WALL) 1. Stand arms length in front of a wall
2. Place hands against the wall, shoulder width apart, elbows straight 3. Keeping knees straight, and feet firmly planted on the floor, slowly lean toward the ground, bending from the hips 4. Keeping your knees and elbows straight, imagine you are pushing backwards with your buttocks 5. Relax your neck and let your head hang towards the floor.
INSTRUCTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chip. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve! Author: Krista@https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/
You Can Start Feeling Better Now, Call Today! 703-723-4088
SEE THE EXPERTS IN PHYSICAL THERAPY
Chris Kirby Smith PTA, BS Kinesiology
Senthil Kumar Arumugam. MPT., DPT. Dr. Sen is proud to be a part of NOVA Rehabilitation team. He holds the accountability of core values by stepping forward with his skills and influencing the progress of patients. He is responsible for seeking multiple sources that govern and achieve the health goals of patients and society.
ChrisKirby-Smithhasbeen treatingpatients at NOVA Rehabilitation since January 2017. Chris received his Bachelor of Science in Kinesiology, the study of human movement, from the University of Maryland, College Park, School of Public Health in 2009. Chris graduated from Carroll Community College’s Physical Therapist Assistant program in 2011.
“I am pleased to learn the patient needs for a dedicated Physical Therapy service with solid experience and education in prevailing OP, SNF, ALF, ILF and management development.” The following are some highlights of his qualification and accomplishments: •Extensiveexperience invariousHealthcareandmanagementenvironments • Doctorate in Physical Therapy (US) & Advanced Master degree in Orthopedics (India) • Frequent commendations by patients and families for providing exceptional care • Strong initiative and exceptional organizational skills, combined with his ability to work well with NOVA Rehabilitation
Chris has helped patients at NOVA Rehabilitation reach or exceed their goals with hands-on manual techniques and personalized therapeutic exercises. Chris also utilizes IASTM (Instrument Assisted Soft Tissue Mobilization) techniques and Kinesio taping to help patient’s return to or surpass their previous level of function. Outside of the clinic, Chris enjoys outdoor activities including playing golf, hiking, camping, surfing, snowboarding, and riding off-road trials with his wife and two dogs. Chris dedicates time to training to reach his own goals attending HIIT (High Intensity Interval Training) and CROSSFIT classes.
Vinod Mathew, PT Vinod Mathew is a Board Certified Physical Therapist and an active member of American Physical Therapy Association (APTA). Vinod Mathew graduated from Fr Mullers Institute of Medical Education & Research, India in 1997. He obtained a Masters in Manual Therapy from the renowned University of Melbourne, Australia in 2001. He has over 20 years of clinical experience.
Charles Mack Jr., DPT Charles Mack Jr. (DPT) has been with NOVA Rehabilitation for more than one year. He has also worked at the facility as a student intern for 10 weeks in Spring 2017. Charles Mack Jr. graduated from Wichita State University in May 2017. While at Wichita St, Charles co-taught “Neuromuscular Examination, Assessment and Interventions” & “Clinical Skills” as a graduate teachers assistant. He has Basic & Performance certifications in Functional
He is described by his patients as a highly competent and compassionate clinician. NOVA Rehabilitation was a long awaited dream of Vinod Mathew that finally became a reality in September 2011. Since then we have established exceptional quality physical therapy services in Northern VA. At NOVA Rehabilitation personalized care and treatment is what you will receive. Little to no wait time and a hands on holistic approach.
MovementTraining (FMT)Taping. He is IASTMSmart tools certified. Charles is certified in Dry needling level 1 with plans of taking the level 2 course this upcoming fall. He works with patients of varying ages, concentrating his work largely in the orthopedic, neurological, and sports rehabilitation sectors of physical therapy. Charles was involved in an auto accident when he was 16 years old in which he was hit by an 18-wheeler semi-trailer truck. As a result of the accident, he had 21 surgeries, over 150 different types of medication administered to him, and experienced three separate incidences of cardiac arrest, while recovering in the hospital. Charles enjoys playing sports, going fishing, and attending church. He believes that the road life has taken him on has given him the desire to always make the most of every moment. Charles aspires to take this mindset to work with him every day, while treating his clients. He lives in our own Loudoun county with his wife.
Education University of Melbourne, Master’s in Manual Therapy Father Muller Medical College (Bachelor’s) Awards and Publications Certified in Inter Segmenial Dry Needling Technique MS in Manual Therapy (Australia)
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