AgeWell Physical Therapy & Wellness Newsletter
N E W S L E T T E R
WALK AWAY FROM YOUR NAGGING BACK PAIN!
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 overwhelming and painful. At AgeWell Physical Therapy,
I N S I D E WALK AWAY FROM YOUR NAGGING BACK PAIN! TIPS FOR FIXING YOUR STRIDE HOW TO MINIMIZE RISK OF INJURY IF YOU FALL:
we’re here to help. (Read more inside...)
AGEWELL PT IS CELEBRATING 15 YEARS OF PROVIDING INDIVIDUALIZED AND CARING PT TO EACH OF OUR VALUED CLIENTS!
www.agewellpt.com
N E W S L E T T E R
WALK AWAY FROM YOUR NAGGING BACK PAIN! There are many reasons why back pain may occur. Perhaps you feel it in your upper back, surrounding the neck and shoulders, or in the lower back at the lumbar. Whatever the case may be, physical therapy evaluations can get to the root of the problem so you can receive the treatment you need to recover. Why can’t I just use medication? 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 helping you get back on your feet. Whether your back pain developed from a sudden injury or from a chronic issue that has developed over time, physical therapy can help. Contact AgeWell Physical Therapy today to learn more. (Continued from outside)
Walking Toward a Pain-Free Life When a patient suffers from back pain, it can affect their gait. 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 may become altered due to your back pain. When your back pain begins to interfere with your ability to move around freely, it is important to seek help ASAP. 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. Targeted exercises have been proven to help with back pain relief and improved function, sometimes after just a few short sessions!
Look inside to learn more about our programs and say good-bye to your nagging back pain.
Get Moving Today with AgeWell Physical Therapy! • Call 516.488.8808 to talk with your physical therapist!
TIPS FOR FIXING YOUR STRIDE
When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day.
3. Work on improving your posture. If you are slouching when you walk, that may be impacting the way your back feels. Take a few minutes every morning and afternoon to stretch your back. It is important to also try and 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. 4. Lifestyle changes, such as weight loss. Another way to alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Contact AgeWell Physical Therapy today to schedule a consultation and get started on the first steps toward back pain relief!
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. When you are not wearing sneakers, custom inserts can be helpful in providing the arch support you need. 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.
HEALTHY RECIPE: GREEK TURKEY BURGERS WITH SPINACH
INGREDIENTS • 1 cup frozen chopped spinach, thawed
• ¼ tsp salt
• ¼ tsp ground pepper
• 4 small hamburger buns
• 1 lb 93% lean ground turkey
• 4 tbsp tzatziki
• ½ cup crumbled feta cheese
• 12 slices cucumber
• ½ tsp garlic powder
• 8 thick rings red onion (about ¼-inch)
• ½ tsp dried oregano
INSTRUCTIONS Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings. www.agewellpt.com
RECEIVE THERAPY IN YOUR HOME! AgeWell PT and LiveWell OT offer in-home physical therapy and occupational therapy services. If you have difficulty traveling or leaving your home, these services are for you! These services are also covered by Medicare. I N - OF F I CE SPECIAL TEST ING SERV I CES AgeWell PT offers in-house electrodiagnostic testing and musculoskeletal diagnostic ultrasound testing for all of our patients. We hope our therapy patients take advantage of these tests to improve their rate of recovery and therapy outcome.
HOW TO MINIMIZE RISK OF INJURY IF YOU FALL:
1. Protect your head.
2. Turn as you fall - if you find yourself falling, pivot to your side and tuck in your head.
3. Keep arms and legs bent - try and fall on thighs, buttocks, shoulders - aim for the meat / not the bone.
4. Stay loose - relax - soften your muscles and exhale.
5. Roll out of the impact - hit and roll - like paratrooper.
6. Spread out force of fall - distribute the energy so you take the fall in the widest area possible. • Stiff body breaks. Limp body bends. • Rigidity is your enemy. Pliability is your friend. • Avoid “FOOSH” = falling onto out-stretched hands. - Can lead to wrist, elbow fracture. • Avoid sedentary lifestyle - Keep moving!
How to get up from floor:
1. Don’t panic
2. Get to / crawl to strong stable furniture
3. Try and get from floor sitting to kneeling by pulling up with your arms onto stable furniture.
4. Pull with your arms / try and get your upper body weight up onto furniture so you can lift one knee up off floor and get same leg’s foot flat on floor. 5. Keep pulling so you can get other knee up off floor and that same foot flat on floor and your butt on the furniture you’re pulling up on. Easy exercise to increase strength and balance: 1. Single leg balance - stand on one leg while hold on to kitchen counter 6 times each leg. Try to stand on one leg for up to 15 seconds, 3 times a day. Progress to hands hovering over the counter (not touching.) 2. Sit to stand. Using sturdy chair with arm rests (no wheels,) stand up and sit down slowly using arms not at all or as little as possible. 10 - 15 times, 2 times a day. If you feel you’re a high risk for falls and live alone, it is recommended you use a medic alert type system or carry a cell phone on your person at all times. You should IMMEDIATELY speak with your doctor regarding your concern and seek help from a highly skilled physical therapist.
REFER A FR I END!
Get a free gift whenever you refer a friend or family member to Agewell Physical Therapy. It’s our way of saying “Thank You!” for spreading the word!
www.agewellpt.com
Call 516.488.8808 to schedule your appointment today!
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