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.
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
WE ARE OPEN & HERE FOR YOU.
ITS OUR CLINIC’S ONE YEAR ANNIVERSARY!
A LIFE FREE OF BACK PAIN IS WITHIN YOUR GRASP. DETAILS INSIDE.
www.coretherapyservices.com
HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
INSIDE: • Understanding The Why And How • Exercise Essentials • Healthy Recipe • Staying Active & Mental Health
A LIFE FREE OF BACK PAIN IS WITHIN YOUR GRASP.
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. 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. IF YOU WOULD LIKE TO FIND RELIEF FOR BACK PAIN CALL US TODAY AT 260-226-7329.
www.coretherapyservices.com
UNDERSTANDING THE WHY AND HOW
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. TAKE CHARGE OF YOUR BACK PAIN BY CALLING US AT 260-226-7329 OR BY VISITING OUR WEBSITE AT WWW.CORETHERAPYSERVICES.COM. Core Physical Therapy is committed to the health and wellbeing of our patients. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support. WE'RE STAYING SAFE!
CLEANING HANDS OFTEN
AVOID TOUCHING FACE WITH YOUR HANDS
SNEEZE & COUGH INTO TISSUES
AVOID HUGS OR SHAKING HANDS
USE GLOVES WHEN NECESSARY
KEEP DISTANCE FROM THOSE INFECTED
DIRECTIONS Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chicken marinate for at least 15 minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink. Remove and let sit. FOR AVOCADO SALSA: Add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix. Top the cilantro lime chicken with the avocado salsa and serve. HEALTHY REC I PE C I L ANT RO L I ME CH I CK EN & AVO CADO SA L SA
FOR AVOCADO SALSA: • 4 avocados, diced • 1/2 cup fresh cilantro, diced • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced
INGREDIENTS • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil
• 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt
YOU CAN BE FREE OF YOUR PAIN! CALL TODAY OR VISIT US AT WWW.CORETHERAPYSERVICES.COM
WHAT PATIENTS ARE SAYING
OUR SERVICES • MANUAL THERAPY • ULTRASOUND • ELECTRICAL STIMULATION • KINESIO TAPING • TRIGGER POINT THERAPY • GRASTON TECHNIQUE • JOINT MOBILIZATION • ORTHOTICS • THERAPEUTIC EXERCISE
Before going to Core Physical Therapy, I was having difficulty standing for
long periods of time without a walker. I am now walking again without pain! I am able to do things that I thought I had to give up due to age and pain. Thanks to Chad and the team at Core Physical Therapy.” - Stephanie R.
STAYING ACTIVE & MENTAL HEALTH WE ARE OPEN & CAN HELP TO KEEP YOU ACTIVE
concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. Exercise and PTSD and trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous systembecome “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices. Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD.
Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head. Exercise and ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve
HAS YOUR PA I N COME BACK?
1 2 3
Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Core Physical Therapy for a complimentary injury consultation. We will guide you so you can get back to the activities you love.
EXERC I SE ESSENT I AL S US E T H I S E X E RC I S E TO H E L P S T R ENGT H EN YOUR C OR E
ARE YOU IN PAIN?
You may benefit from physical therapy if you suffer with:
• Shoulder Pain • Knee Pain • Problems Walking • Dizziness • Sports Injury
• Lower Back Pain • Arthritis • Sciatica
CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled manner. Repeat fifteen times.
• Neck Pain • Headaches
We can get you out of pain and back to the things you love! CALL 260-226-7329
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Page 1 Page 2 Page 3 Page 4Made with FlippingBook - professional solution for displaying marketing and sales documents online