Healthy Living Newsletter by FYZICAL Therapy & Balance Centers
THE
2023
HEALTHY LIVING NEWSLETTER
IS BACK PAIN SLOWING YOU DOWN? PHYSICAL THERAPY CAN HELP
INSIDE OUR NEWSLETTER: • Back Pain Prevention • Healthy Recipe • Patient Success Spotlight
• Seeing A P T First Can Save Time & Money
2023
THE
HEALTHY LIVING NEWSLETTER
FIND THE CAUSE OF YOUR BACK PAIN PHYSICAL THERAPY CAN HELP!
Back pain can be one of the most debilitating conditions, affecting up to 80% of the population at some time in their life. Unfortunately, some studies suggest that up to 90% of low back pain (LBP) diagnoses are non-specific. This means that not only do people suffer from back pain, but the exact cause may be difficult to identify. For some people, when left untreated, lower back pain can even lead to long-term pain, dysfunction and even nerve damage. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. The good news is that with guidance from your physical therapist you can find solutions to your pain and how to manage it, so you can get back to living the life you enjoy! What We Know About the Causes of Back Pain. Mechanical low back pain starts in and around the spine itself. The source of the pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments and other soft tissue. The contributing factors often associated with back pain are: • Improper posture or prolonged positions (i.e. prolonged sitting) • Spinal muscle and tissue damage (i.e. lifting strains or trauma from accidents) • Limited hip, spine and pelvis mobility • Limited muscle flexibility • Spinal/pelvic muscle weaknesses (aka “core” weakness)
• Poor abdominal, pelvic and back muscle coordination (i.e. compensations due to injury) Unfortunately, a lot of people don’t seek treatment when back pain arises. They might assume nothing—except for medication and rest—can solve their back pain problem. There is little to no evidence of the benefits of acetaminophen, skeletal muscle relaxants, and lidocaine patches in the treatment of chronic low back pain. Physical Therapy Is an Effective Back Pain Solution! You’re in luck: For most people, back pain resolves on its own. And for those that continue to experience pain, physical therapy can help. According to research on back pain, physical therapy treatments are effective for acute and chronic conditions. Physical therapy treatments for back pain include manual therapy, joint mobilization manipulation, exercise instruction, education and techniques like the McKenzie Method and Therapeutic Yoga. These have all been proven to help alleviate pain and restore function. Physical therapists assess your particular condition to identify the contributing factors and address ALL of them. Rather than focusing on one cause of your pain, your physical therapist will address all of the causes. We are skilled at hands-on intervention and exercise selection for the most comprehensive and appropriate intervention to help you resolve your pain and/or restore your function. (continued inside)
Our mission is to prevent needless suffering & to do all in our power to help people flourish.
www.fyzicalpbc.com
BACK PAIN PREVENTION
(continued from outside) A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Limit Sitting For Too Long Prolonged sitting is not good for your back, or your overall health. Although adjusting your posture while sitting can be helpful, a more effective option is to stand up periodically throughout the day. Limit your sitting to 30-45 minutes at a time. The results will be noticeable! Use Good Posture Our spine is designed to move which means our posture should also move. The spine does not like to remain in any one position for extended times. Most people slouch and then hold that position for extended periods of time. By finding a “good” posture you can counteract the slouch. When you’re standing, imagine your breast bone is lifted towards the sky. This will naturally cause your spine to straighten out — lifting you up — keeping your hips, spine, shoulders and neck aligned. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train the muscles of your hips, pelvis and spine — your core muscles.
Call our clinic today Visit a physical therapist for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physical therapist. We offer the results you are looking for! Sources: https://pubmed.ncbi.nlm.nih.gov/30252425/ https://pubmed.ncbi.nlm.nih.gov/32669487/ https://pubmed.ncbi.nlm.nih.gov/29602304/ https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555.pub2/full?highlight Abstract=back%7Cexercise%7Cpain%7Cexercis https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057.pub3/full?highligh tAbstract=back%7Cpain https://pubmed.ncbi.nlm.nih.gov/27285608/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2200681/ https://www.health.harvard.edu/pain/dont-take-back-pain-sitting-down KWWS VXGRNXFRP Qr/HYHO+DUG
CALL (561) 331-5508 TODAY TO SCHEDULE AN APPOINTMENT!
SUDOKU
VEGAN BANANA BREAD
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INGREDIENTS • 3 large black bananas • 75ml vegetable/sunflower oil,
plus extra for the tin • 100g brown sugar • 225g plain flour
• 3 heaped tsp baking powder • 3 tsp cinnamon or mixed spice • 50g dried fruit or nuts (optional) DIRECTIONS
Heat oven to 350° F. Mash 3 large black peeled bananas with a fork, then mix well with 75g vegetable or sunflower oil and 100g brown sugar. Add 225g plain flour, 3 heaped tsp baking powder and 3 tsp cinnamon or mixed spice, and combine well. Add 50g dried fruit or nuts, if using. Bake in an oiled, lined 2lb loaf tin for 20 minutes. Check and cover with foil if the cake is browning. Bake for another 20 minutes, or until a skewer comes out clean. https://www.bbcgoodfood.com/recipes/vegan-banana-bread
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www.fyzicalpbc.com | (561) 331-5508
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Patient Success Spotlight
SEEING A PT FIRST CAN SAVE TIME & MONEY
“Improves progress towards my goaIs!” “A great experience! The staff members at Palm Beach are amazing. They are professional, experienced, and efficient with time management. They use a variety of modalities for therapy which keeps it interesting and improves progress towards my goaIs. I appreciate their insight and would highly recommend anyone to choose them for their therapy needs.” — Amber B. TELL US HOW WE DID! Help us help more people in our communities 2. Choose a location at the “Locations” tab (this is where you will find a map linked to our Google Reviews) 3. Tell us how we did! by leaving us a Google review! 1. Visit us at www.fyzicalpbc.com
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We are currently experiencing raised prices everywhere we look as a result of inflation. Whether it means taking fewer trips to the store, changing the brands we’re buying, or eating out less, we’re all trying to figure out where we can save a dollar here and there. Unfortunately, for many of us, that means restructuring our plans for handling our medical expenses. Are you concerned with the never-ending increases in your health care costs? Are you frustrated that the only options you are offered are medication or surgery? Physical therapy could be the answer you’re searching for! Did you know that it’s less expensive to see a physical therapist before resorting to surgery or other, more expensive methods of pain relief? Physical therapists are highly trained in human anatomy and physiology. They’re considered the musculoskeletal experts in the medical community. Physical therapists use a variety of techniques to diagnose movement and function problems. A typical evaluation lasts up to one hour in most cases, allowing for a comprehensive assessment of your particular condition. Physical therapists are trained to treat the entire body; this means they work with: KWWS VXGRNXFRP Qr/HYHO+DUG
REQUEST AN APPOINTMENT TODAY!
• Orthopedic conditions (i.e., muscle, joint conditions) • Neurologic disorders (i.e., stroke, Parkinson’s, MS, etc.) • Developmental disabilities (all ages) • Cardiac conditions • Pulmonary problems • General Wellness (i.e., exercise, nutrition, prevention)
INSTRUCTIONS: 1. Open your smartphone to the camera app 2. Center the desired QR
One of the best ways physical therapy can help you save money is by helping you avoid medication-only strategies and surgeries. Studies have shown that starting with physical therapy is less expensive than surgery or injections. And if those treatments are needed, physical therapy is used in conjunction with the resulting less overall money spent. The sooner you seek out physical therapy treatments in the early stages of your condition, the more you’ll save. And no matter what route you take, incorporating physical therapy has been shown to help your results and improve your overall health and well-being! KWWS VXGRNXFRP Qr/HYHO+DUG
code in the frame (this will take you directly to schedule an appointment) 3. Find a time that works for you!
CALL (561) 331-5508 FOR MORE INFO TODAY
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