PhysiotherapyCenterLTD_The Ideal Treatment for Low Back Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body

January 2020

for Low Back Pain The Ideal Treatment

Health & Wellness The Newsletter About Your Health And Caring For Your Body

January 2020

INSIDE: • The Ideal Treatment for Low Back Pain • Grocery Shopping for Healthy Options • A Healthier Tasty Treat • Free Low Back Pain Consultation • The Importance of Warming Up CALL IN! Call for your FREE BACK PAIN ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700


Low back pain is by far one of the most common ailments ever experienced. Just about everyone deals with low back pain at one point in their life. For some, the lucky ones, perhaps, the pain is just for a day or two as a result of a particularly grueling day of yard work or a slip-and-fall accident that landed you flat on your bum with a bruise to prove it. For others, the low back pain is something that lingers for years and years, getting worse as a result of improper footwear or particularly unsupportive furniture, and never really healing or going away. It is estimated that one-half of all Americans experience lower back pain annually, and it is considered to be the leading cause of workplace disability worldwide—not just in the United States. It is also one of the most common reasons that people miss work, and is the second most common reason that people visit the doctor’s office. When you put

those two facts together, the cost of dealing with lower back pain really starts to add up. The average annual cost of dealing with back pain in the United States is $50 billion dollars. Unfortunately, a lot of those financial resources go into dealing with back pain through pain management and medication, but that is not an effective long-term solution for dealing with back pain. A far healthier and cost-effective solution is through physiotherapy. Lower Back Pain The rates of low back pain have been steadily rising over the past 20 years. In a recent study, researchers consulted with members a community who experienced back pain to understand what caused their pain, how frequently they experience the pain, and what the severity of the pain is like. (Continued inside)

They found that the incidence of lower back pain has increased significantly since the last time this survey was conducted. Since 1992, the percentage of people coping with lower back pain increased from just over three percent to well over 10 percent. This is a significant finding, especially when it was found that the increase in lower back pain remained constant across demographics. THE IDEAL TREATMENT FOR LOW BACK PAIN (Continued from outside)

When working with a physiotherapist, you may also beguided throughdifferent lifestylechanges thatyou can make that can help you begin to overcome your back pain with everyday activities. This can include: • Making changes to the type of shoes that you wear so that your back is getting more support with every step. Sometimes, using special insoles can significantly improve your back pain. • Adjusting your sleeping habits, or perhaps investing in a new mattress so that your back has more support at night. • Using more lumbar support at work or on your commute by using a special chair or chair cover. Lower back pain is a pain in the butt, but you don’t need to deal with it any longer. Contactustodayat(345)943-8700for information and support overcoming lower back pain, and finally find long-term relief.

A further interesting finding is that of those who experience lower back pain, 84 percent opted to seek medical treatment to address the pain, which was an increase of more than 10 percent in 1992. This means that while more people are experiencing back pain, more people are also seeking treatment for that pain, though there is still an approximate 15 percent of the population who are coping with severe lower back pain without treatment. For those, seeking support from a physiotherapist could significantly improve quality of life. Lower Back Pain and Physiotherapy Physiotherapy is a great resource for lower back pain because it addresses the cause of the pain, rather than simply attempting to hide the symptoms. Working with a physiotherapist can help you to experience improved range of motion, to restore strength tomuscles inyour lowerback thatmayhave experienced atrophy through lack of use, and also reduce tension in your lower back muscles through targeted massage.

Refer A Friend Care enough to share how physiotherapy helped you? Who do you know that could benefit from therapy? Send them our way! They will thank you, and so will we.

Relieve Pain In Minutes Try this movement to strengthen your back.

Quadruped Alternate Arm & Leg Raise

Refer a friend to our clinic and receive a FREE 1/2 Hour Therapeutic Massage .

While in a crawling position, slowly draw your leg and opposite arm upwards until both are straight and fully out-stretched. Return to starting position and repeat the motion with the opposite arm and leg for a total of 8 sets.

Aches & Pains? We Offer FREE Screenings Helping You Get Back To Better Again!

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700



Call Today (345) 943-8700


Grocery Shopping for Healthy Options

of low-fat and nonfat options to help you get three servings a day, includingdrinkableandsingle-serve tube yogurts, and pre-portioned cheeses. If you enjoy higher-fat cheeses, no problem — just keep your portions small. 3 Simple Shopping Rules. Spend less hours in the grocery store by following these rules: 1.Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods lurk. 2.Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives aspossible. Ifyouwantmoresalt or sugar, add it yourself. 3.Plan ahead for success. Before you set out for the market, plan your meals for the week, and createa list toshop from. It takes a few minutes, but saves time in running back to the store for missing ingredients.

Vegan/Paleo Chocolate Fudge Balls INGREDIENTS • 1 cup walnuts, or nuts of choice • 3-4 tbsp cocoa or cacao powder • 1/8 tsp salt (optional)

Shop Well For Yourself Produce. Spend the most time in the produce section, the first area you encounter in most grocery stores. Choose a rainbow of colorful fruits and vegetables. The colors reflect the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. Meat, Fish, and Poultry. Two servings of fish are recommended aweek.Besure tochoose leancuts of meat (like round, top sirloin, and tenderloin), opt for skinless poultry, and watch your portion sizes. Dairy. Dairy foods are an excellent source of bone-building calcium and vitamin D. There are plenty

• mini chocolate chips (optional) • chia seeds or shredded coconut (optional)

• 1 1/3 cup pitted dates* • 1 tsp pure vanilla extract

DIRECTIONS Blend all ingredients in a food processor (or halve the recipe and use a single serve blender or mini chopper). When making a full recipe, a food processor is preferred over a blender as ingredients process more evenly and the results are less sticky. Once blended, transfer the dough to a sandwich bag and smoosh into one big ball. Break off pieces and roll into smaller separate balls. Dip in melted chocolate or roll in cocoa powder or shredded coconut or coconut flour. Alternatively, you can form bars or evenly roll out the dough and cut into shapes with cookie cutters! *Tip: If your pitted dates are super hard, just soak them in boiling water for a half hour.

Attention Low Back Pain Sufferers!

Do You Want To Find The Origin Of Your Pain?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Low Back Pain Consultation

Call Today: (345) 943-8700

Offer valid for the first 25 people to schedule. Expires 2-28-20.


While injury prevention is the main benefit, there are many ways that warming up helps your body. Some additional benefits include: 1. Reducing muscle tension. When your body isn’t warmed up, it becomes tense and tight. Tense and tight muscles have restricted blood flow and may not activate as effectively. Stretching and light exercises before a workout helps to alleviate this tension and help muscles expand and contract more efficiently. 2. Increasing range of motion in your joints. Joints that move better, work better! Warming up helps your joints move fluidly and throughout their full range of motion. This improves movement efficiency and function, which means better performance. Preparing Your Body for Exercise Can Make All the Difference

3. Improving circulation. In addition to improving muscle mechanics, the enhanced circulation that warm-ups bring can also accelerate the recovery of painful areas, reduce post-workout soreness, and increase your energy levels. 4. Helping with stress relief. There’s a strong link between physical tension and mental tension. By alleviating physical tension with a consistent warm-up routine, you can ease psychological stress, too. Plus, evidence shows that (dynamic) stretching and/or participating in light exercises before a workout improves your “psychological readiness” and helps you get your head in the game. Ready to get started? Contact us today! All in all, adopting a proper warm-up routine before participating in strenuous physical activity is a small-time investment for a long-term benefit. If you have any questions about how to warm up properly and how we can help, contact The Physiotherapy Center today.

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701

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