King PT. Living Life Without Back Pain

The Newsletter About Your Health And Caring For Your Body H E A L T H & F I T N E S S

Living Life Without Back Pain A Life Free Of Back Pain Is Within Your Grasp!

ALSO INSIDE • Physical Therapy For Back Pain • Relieve Back Pain In Minutes • Patient Success Stories • Focus On Heart Health!

The Newsletter About Your Health And Caring For Your Body H E A L T H & F I T N E S S

Living Life Without Back Pain A Life Free Of Back Pain Is Within Your Grasp!

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.

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

Call 304.262.8161 to talk with your physical therapist today!

3. If further assessment is warranted, your therapist

1. Feel free to call us and ask to speak to your therapist.

2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.

might recommend you come in for an appointment.

Physical Therapy For Back Pain

Patient Success Spotlight “I was ‘blessed’ with sciatica pain for many years. I finally decided to go to King PT for help. At the time I started, the pain was severe and went down my leg. I couldn’t walk a long distance, and I couldn’t sit for a long period of time. I was shown exercises to do, and I haven’t had sciatica pain since doing the exercises. A big thank you to all at King PT. It feels really great to have no more pain!” - Joyce A. • 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. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury. They can also improve your ability to overcome back pain by strengthening the vertebrae and supporting 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 howwe can help you overcome your back pain. call King Physical Therapy at 304.262.8161!

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. 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 arise. 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.

Exercise Essentials

COBRA STRETCH Kneel down with your buttocks to heels, and elbow between your knees. Place one hand in the small of your back, then rotate your trunk upwards and breathe. Return to the starting position in a controlled movement. Repeat this on the other side. Repeat 6-10 times.

Exercisescopyrightof

www.simpleset.net

Focus On Heart Health! 1. AIM FOR LUCKY NUMBER SEVEN. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. CELEBRATE HEART HEALTH BY PRACTICING THESE SIMPLE HEALTH TIPS.

contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. CLEAN UP. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).

2. KEEP THE PRESSURE OFF. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. MOVE MORE. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. SLASH SATURATED FATS. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. FIND OUT IF YOU HAVE DIABETES. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. THINK BEYOND THE SCALE. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. DITCH THE CIGARETTES, REAL AND ELECTRONIC. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do

Healthy Recipe Orange Cranberry Bread

Ingredients •

• • • • •

1 cup fresh cranberries 1 teaspoon orange zest 1/3 cup coconut oil, melted 3/4 cup fresh orange juice

2 cups white whole wheat flour

• • • •

1/2 cup sugar

1 teaspoon baking powder 1/2 teaspoon baking soda

1 egg

1/2 teaspoon salt

Directions Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!

Recipe: https://www.joyfulhealthyeats.com/moist-orange-cranberry-bread/

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