Sports Rehab: Don't Ignore Back Pain

NEWSLETTER Health & Wellness Newsletter


INSIDE: • Don’t Ignore Your Back Pain • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Getting To The Bottom Of Back Pain

The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. (continued inside)


• Occupational Therapy • Physical Therapy

• Speech Therapy • And More!


Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at Sports Rehab ProfessionalTherapy Associates can help you return to a more active and pain-free life. Give us a call today: • CHEROKEE: (712) 225-3344 • HORN MEMORIAL HOSPITAL: (712) 364-3311 • POCAHONTAS COMMUNITY HOSPITAL: (712) 335-5238 • STORM LAKE: (712) 732-7724 • LAKES REGIONAL HEALTHCARE: (712) 336-8651 • DENISON: (712) 393-7724

• Targeted exercises that are specialized to the region of the back that is experiencing the most pain. These exercises are designed to help build strength and support the surrounding muscles. • Guided stretching designed to improve range of motion and flexibility. This will take into account the health and vivacity of vertebrae and any potential stretches that may support optimal back health. • Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength-building activities. Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Working with a licensed and experienced physical therapist can provide you with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain.

It is no wonder that so many people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. The sight of blood leaving your body or the realization that a bone isn’t sitting right is something that not many people are going to deal with for too long before seeking medical attention. Yet when pain begins in the back, it is almost normal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! Understanding Back Pain. Back pain may be common, but it is absolutely not normal. There are actually a lot of serious conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician early on so that you know exactly what is going on with your body from the get-go. Once the cause of your back pain is determined, your physical therapist will be able to identify the best treatment options for your body’s needs. This will likely include the following:

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There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include: • Muscle sprain or strain • Slipped vertebrae or disk • Tear or hyperextension to the supporting muscles or tendons • Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on. When it comes to back pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, contact us.

Call us today to schedule an appointment!


INGREDIENTS Chips: • 8 (6-inch) corn tortillas • Cooking spray • 1/2 teaspoon salt • 1/2 teaspoon chipotle chile powder

• 1/3 cup chopped onion • 1/3 cup chopped plum tomato • 3 tablespoons chopped cilantro • 1 tablespoon fresh lime juice • 3/4 teaspoon salt • 2 ripe peeled avocados • 2 jalapeño peppers, seeded and finely chopped • 1 garlic clove, minced

Guacamole: • 3 tomatillos

DIRECTIONS Preheatoven to375°.Topreparechips,cuteach tortilla into8wedges;arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle wedges with 1/2 teaspoon salt and chile powder; lightly coat wedges with cooking spray. Bake at 375° for 12 minutes or until wedges are crisp and lightly browned. Cool 10 minutes. To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips.

Patient Success Spotlight

MAY WORKSHOP MAY 15TH • 12:15-12:45PM DRY NEEDLING WORKSHOP: Courtney will present the Dry Needling Workshop at the Storm Lake clinic. If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: What is Dry Needling: its purpose and parts. Common reasons why you should get dry needling. Tips for expectations on dry needling. What you can do on your own to prepare for dry needling. Who this workshop is for: People who desire treatment of pain and movement impairments.

Do you have these following symptoms:

• Muscle tension • Chronic pain • Poor range of motion • Past injury

• Poor circulation • Inflammation • Inactivity • Plantar Fasciitis

“There is always improvement!” “Excellent, always! (not just physical, but mental, holistic and emotional). I needed therapy because I have had low back issues for many years. There is always improvement (relief), sometimes long term and other times shorter. I went in with hip bursitis that was causing interrupted sleep from the pain. They presented me with a dry needling option used in conjunction with manual therapy – excellent results!” - Janet A.

Don’t delay! Register on our site or by calling

Storm Lake: (712) 732-7724

Sign up by May 13th for spot and free lunch.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.


STRAIGHT LEG RAISE While lying or sitting, raise up your leg with a straight knee. Keep the opposite knee bent with the foot planted to the ground. Repeat 6 times on both sides. Stretches Back


Don’t delay! Register on our site or by calling DIZZINESS AND BALANCE WORKSHOP: Brad will present the Dizziness and Balance Workshop at the Storm Lake clinic .

Storm Lake: (712) 732-7724

Sign up by June 6th for spot and free lunch.


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