TheFitInstitute_Getting to the Core of Your Back & Neck Pain

N E W S L E T T E R

GETTING TO THE CORE OF YOUR BACK & NECK PAIN

ALSO INSIDE

Core Strength & Back Pain • Exercise Essentials • 20% Off Discount: Personal Training Packages • Sports Performance Camp: April 6-11

N E W S L E T T E R

Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back. Neck Pain 101 Therearea lotofreasonswhyneckpainmaydevelop.Sometimes pain is due to an acute onset or sudden incidents like a car accident or a slip -and-fall injury. Other times pain is due to more chronic issues, such as regularly hunching over a desk at work, and practicing poor posture throughout the day. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. Physical therapists are specialists that can educate you on proper posture at work, a better desk layout in the office, and long term maintenance strategies. A physical therapist can help treat neck pain by improving range of motion, using targetedmassage techniques, and by improving strength GETTING TO THE CORE OF YOUR BACK & NECK PAIN

as needed. For example, in many situations, neck pain can be treated by improving core strength! Back Pain 101 Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around it, and many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physical therapist is the best way to cut your back pain issues in half. Physical therapy can address back pain by helping to improve your range of motion, strengthen themuscles in your back and surrounding areas, and by using targeted massage to reduce tension. In many situations, working with a physical therapist to improve core strength can significantly reduce the severity of your back pain. We can help you achieve a pain-free life! Contact us today at 773.799.2795 or visit thefitinstitutechicago.com.

W E C A N H E L P Y O U F I N D R E L I E F C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

CORE STRENGTH & BACK PAIN

You may be surprised how frequently issues with the neck andbackactuallystem from issues withcorestrength.Yourcorerefers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in.Everything fromwalking and running and swimming to sitting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for thosewhoareoverweight,thiscould

also help reduce pain in the neck and the back. Sometimes, when your core is weak, itcancauseyoutoexperience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may includeabdominalcrunchesor leg lifts.Lightweight-trainingactivities are also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movementstoreducefurtherriskof injury. Formoreinformationabout how to start improving your core, callustodayat773.799.2795.

SPORTS PERFORMANCE CAMP SPRING BREAK 2020

Join TFI for Group Sports Performance Sessions! Led by strength coach, Ian Keith, the program is built to improve every athlete’s: APRIL 6 TH –11 TH MONDAY–THURSDAY... FRIDAY&SATURDAY... 4 PM – 5PM 5PM – 6PM 12 PM – 1PM 1PM – 2PM 13+ Years Old 8-12 Years Old

SPEED • AGILITY • FOOTWORK POWER • STRENGTH

Sign Up Online Today By Visiting: thefitinstitutechicago.com/workshops /sports-performance-camp

WHAT PATIENTS ARE SAYING

DISCHARGED FROM PHYSICAL THERAPY. NOWWHAT?

I began going weekly for physical therapy

PERSONAL TRAINING PACKAGES

for my back. Stephanie was wonderful and really helped me feel better. I’ve learned a lot of exercises that I can do at home to prevent more problems in the future. Ihavealsostartedworking with Luigi. He’s also wonderful at what he does. He’s always encouraging and each training session is different. I love TFI! - Sara

HAS YOUR PAIN COME BACK? This program focuses on all aspects of athletic development and performance. We focus on injury prevention, speed, strength, power,agilityandmobility.Thisprogramwas developed for any youth athlete looking to enhancetheiroverallperformancenomatter thesport;aswellasyouthlookingtogetakick startinphysicalfitness,healthandwellness. Parents,registeryourchildnowtoreceive afreeweekoftraining!Visitmindbody.io/ fitness/studios/the-fit-instituteorcallus at (773) 799 2795 for more information. FIRST WEEK IS FREE! 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 The Fit Institute for a complimentary injury consultation. We will guide you so you can get back to the activities you love. 1 2 3 WINTER YOUTH SPORTS PERFORMANCE PROGRAM Congratulations, you have met all of your PT goalsandarelivingamorefulfilledlife,backto doingalloftheactivitiesyoulove!Doyouneed alittleextrahelpafterrehabilitationtowardsa journeytooptimalhealthandperformance?We areofferingallofourdischargedpatientsa20% discountoffofallpersonaltrainingpackages! Contact us today for a COMPLIMENTARY FIRST WORK OUT with one of our certified personal trainers. Visit our WEBSITE at thefitinstitutechicago.com to learn more aboutourservices.

NEW TO THE TEAM! Caroline Kurdej, Marketing Leader Caroline Kurdej is a current graduate student at Northwestern University, pursuing an MS in Sports Journalism. She earned her undergraduate degrees in Business Administration and English from DePaul University, where she ran Division I cross country and track for four years. During her time as an athlete, she spent just as much time in the training room to as she did at practice, either warding off or treating her injuries.

Carolinedebuted inherChicagoMarathon inOctoberof2019andcompeted intheChicagoTriathlon-turned-duathlon inAugustof2019,earningthird in her collegiate competitive division and qualifying for the Life Time Tri Championship in New York. She believes the resilience and strength learned insporttransferovertotheclassroom,theworkforceandbeyond.

Shehasapassionforallsports,fromskiingandhikingtobeachvolleyball,yogaandswimming.Caroline strivestoshareherpassionforsports,rehabilitationandstrengthtrainingwithothers.She looksforward to intertwiningherbusinessandwritingbackground toshareTFI’svisionwith those looking tobecome the best athlete and stronger version of themselves.

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN YOUR CORE

Exercisescopyrightof

Front Plank Forearms & Feet Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.

Alwaysconsult yourphysical therapistorphysicianbeforestartingexercises youareunsureofdoing.

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