Spine Expert Newsletter by Advanced Physical Therapy
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Don’t You Think You Would Be More Productive With A Healthier Spine? ” Discover The 5 Keys To AHealthy Spine
1. Watch your sitting Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time. 2. Protect your spine with better posture How you sit, stand, stretch and lift all play a role in the pressures on your spine. We all know to bend with our knees, not our back when lifting, but do you really do it? Really bend down deep with your knees to pick up objects off low shelves, such as in the refrigerator or shoes off the floor. When standing, walking and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment. (continued inside) 1 2
• Finding The Source & Resolution To Pain Caused By The Spine • Discover The 5 Keys To A Healthy Spine
• See What Our Patients Have To Say • The Ideal Protein Weightloss Method
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“ More Productivity With A Healthier Spine?” Discover The 5 Keys To A Healthy Spine (cont.) 3 3. Tighten your core muscles Your core muscles are made up of your abdominal muscles, spinal muscles and pelvic / hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/after pregnancy, after surgeries or injuries. Strengthening your abdominal and hip muscles can go a long way to providing the necessary muscle support to your spine. Speak with one of our experts on what exercises are right for you. 4. Improve your nutrition Your body is a machine and it needs the right fuel to run. Since you use your body all day long, it needs to rebuild itself constantly. The ligaments, tendons, muscles and discs in your spine need the right nutrition to stay healthy. Make sure to eat dark green leafy vegetables, lean protein and stay hydrated. Avoid smoking and fried foods, which actually harm your tissues and make pain more prevalent. 5. Get your spine moving Your body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. These areas, then become irritated and painful. Restore the flexibility in your spine with gentle, specialized hands on therapy as well as specific exercises. Participate in Yoga and Pilates to improve your stability, strength and spinal balance. “If you hurt your low back, starting PT within the first 14 days can save you (on average) $2,700. ” Make your back as healthy as it can be this year by investing in it. Physical therapy is the right solution to improving your spinal health and saying goodbye to that aching neck or back. Prevent future arthritis and problems by seeing one of our specialists today. Call us to speak with one of our experts.
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- Journal of American Medical Association, 2003 “Common pain conditions (i.e., arthritis, back, headache and other musculoskeletal) result in $61.2 billion in lower productivity for U.S. workers. ”
“ How Would I Know If I Have A Healthy Spine?” Finding The Source & Resolution To Pain Caused By The Spine
Most of us will experience back or neck pain at some point in our lives. It is the price we pay for walking on two legs. If you suffer from the occasional ache or have chronic low back or neck pain, the goal is to relieve the pain, without the need for surgery. In fact, recent studies point to the fact that patients who underwent a common fusion procedure for the spine, were more likely to have a second surgery within 2 years*. The best way to avoid the need for spine surgery, is to improve the health of your spine, and physical therapy plays a key role in making that happen. WHY DOES YOUR NECK OR BACK HURT? One thing to understand about neck and back pain is that it is mechanical. Just like a car can have problems with moving parts, so can your spine. The daily barrage of strain on our backs with siting, lifting improperly and poor nutrition can wreck havoc on our spines.
Most spine pain comes from the following 4 trouble areas: 1. Poor posture and alignment 2. Lack of knowledge on how to bend, lift, sit, sleep 3. Lack of muscle strength 4. Poor flexibility and muscle coordination
The good news, is that your body is adaptable and you can always improve what you have. With the right treatment and training, your back or neck can usually make a full recovery. Physical therapists are the mechanics of the body, and coming to a physical therapist first can often avoid expensive testing or medical procedures. Advanced PT Can Help You Maintain A Healthy Spine, Naturally! *Anand Veeravagu, Tyler Cole, Bowen Jiang, John K. Ratliff The Spine Journal, Vol. 14, Issue 7, p1125–1131 Published online: October 14 2013
Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.
Have more energy. Feel better at work.
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Mention or Bring in This Coupon Today For a FREE Physical Therapy Screening
Offer valid for the first 25 people to schedule. Expires 02-28-17. CALL TODAY: (316) 283-7187
Patient Results I feel so much better!
I’ve resumed high intensity workouts!
I’ve gotten my life back! “Before I started physical therapy, I was suffering with severe headaches, pain in my neck and spine. Sometimes nausea was present. Now the headaches are very few and more tolerable. My neck pain has significantly went down and has decreased. I want to thank Nancy for working her magic on me. I recommend Advanced Physical Therapy for anyone who is suffering with headaches, neck and back pain. I feel like I’ve gotten my life back. Thank you Nancy!” - J.S.
“Before therapy, my back and neck were very tight. I was sore all the time. Since therapy, my back and neck feel a lot less tense, I feel so much better and a lot more comfortable with everyday activities.” - N.R.
“Before therapy my lower back was sore and stiff. Bending and turning was painful. Since therapy I’ve resumed high intensity workouts without any pain or discomfort.” - T.M.
Practice News
Misspelled Mania Winner Congratulations to Joan Pippitt who is our Misspelled Mania Winner. Be sure to look at the newsletter and find the two misspelled words for a chance to win a $25.00 gift card. “Sweeping” Out The Old, Bringing In The New This New Year.
EXERCISE OFTEN The biggest mistake many people make when committing to resolutions is that they bite off more than they can chew. If you currently don’t go to the gym at all, and you resolve that you’re going to start spending two hours at the gym every single day, you are very likely to lapse quickly. Instead of that, set smaller goals for yourself that you’re more likely to accomplish. Resolve to spend 30 minutes a day being active. That doesn’t necessarily mean going to the gym. It could entail taking a few breaks throughout the workday and walking around. EAT WELL During the holiday season, many people don’t practice healthy eating habits. There are holiday parties to attend and a lot of great (often unhealthy) food available. Adjusting your dietary habits for the New Year can be a great way to manage your weight and live a healthier life. Again, don’t bite off more than you can chew (no pun intended). Set reasonable diet goals for yourself so you can stick with your resolution for the entire year. DRINK MORE WATER A lot of people don’t drink nearly enough water every day – and often don’t even realize it. Staying hydrated is essential, and drinking a lot of water can help you maintain a healthy weight as well. Keep track of the water you’re drinking, and make sure you’re consuming 8 glasses a day. This new year let’s get going and be the best that we can be. Let Advanced Physical Therapy help you get rid of all the aches and pains and get you back on track. Give us a call at (316)283-7187 to get you scheduled. March Madness Is Approaching! March Madness is right around the corner. Just a reminder that starting in March, we will begin our March Madness bracket. Be looking for the bracket to fill out and have a chance to win a gift card.
Thanks to Brooks for the Ultimate Customer Service. He was nice enough to sweep the parking lot for us. A new year has arrived, and with it, countless resolutions. Statistically many people will give up on their resolutions by February, but that shouldn’t stop us from making new resolutions and doing our best to stick with them. In the spirit of the New Year, we have put together a few resolutions for a healthy 2017 from our physical therapists to you.
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Health Tips
Exercise Essentials Try these pain relief exercises:
“How Should I Prepare For My Daily Runs?” 4 Amazing Tips To Buying Running Shoes
Helps Low Back Pain
QUADRUPED ALTERNATIVE ARM & LEG While in a crawling position, slowly draw your leg and opposite arm upwards. Your arm and leg shoud be straight and fully out-stretched. Hold for 30 seconds. Alternate legs and repeat 5 times.
1. Visit your physical therapist to do a gait analysis. Checking whether you are a supinator, neutral or pronator is the first step into buying the right type of shoe. 2. Don’t think that more expensive equals better. Brands of running shoes vary greatly in price. Do your research. 3. Buy from a running store. Try on many brands and compare shoes that fit your gait. 4. Buy a shoe that you actually like. It doesn’t hurt to buy something you feel great wearing!
Helps Neck Pain
LEVATOR SCAPULAE STRETCH Grasp your arm on the affected side and tilt your head downward and to the side until a stretch is felt. Hold for 30 seconds. Repeat 8 times.
WIN A VISA GIFT CARD Whoever has the most “check in’s” at Advanced Physical Therapy in Hesston or Newton on Facebook wins a Visa giftcard. Check in today!
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The Ideal Protein Weightloss Method
HAPPY, HEALTHY FAMILY FOR 2017!
Visceral fat is deep in the abdomen and surrounds the internal organs.
We are well into beginning 2017 and our decisions for what this year will mean to us as ‘families’ may include what our health will become by year’s end. Family eating decisions that are based on healthy eating as well as physical activity are as important as where the next family vacation will be. Interesting to note that the Radiological Society of North America has taken keen interest in this topic. The following excerpt is worthy of sharing if your family has adolescence on board, or in the extended family. Teenagers who are obese may be doing irreparable damage to their bones according to a new study presented at the annual December meeting of the RSNA. Obesity in childhood and adolescence is associated with a number of health risks, including cardiovascular disease and diabetes. Researchers looked at how excess weight may affect bone structure. Dr. Bredella, Massachusetts General Hospital and associate professor of radiology at Harvard Medical School in Boston, and colleagues set out to determine the relationship between adolescent obesity and bone structure. The researchers recruited 23 obese adolescents with a mean body mass index (BMI) of 44 kg/m2 for the ongoing study. (BMI norm is 18.5 - 25). “Adolescence is the time where we accrue our peak bone mass, so bone loss during this time is a serious problem,” Dr. Bredella said. “We know from other chronic states that lead to bone loss in adolescence, such as anorexia nervosa, that increased fracture risk persists in adulthood, even after normalization of body weight. Therefore, it is important to address this problem early on.” This research involved 3D tomography and DXA exams, specifically measuring bone density, lean (muscle) mass and visceral fat mass.
“There are several mechanisms by which visceral fat exerts negative effects on the bone. Visceral fat secretes substances that promote chronic inflammation, and chronic inflammation stimulates formation of osteoclasts, which are the cells that resorb or break down bone. In addition, vitamin D, which is important for bone health, is soluble in adipose tissue and gets trapped within fat cells.” Dr. Bredella said. She noted that growth hormone, which is important for bone health, is also lower in adolescents with visceral obesity. The research showed that BMI and visceral fat mass were positively associated with bone covering porosity. However, lean mass was positively associated with good bone density and integrity. According to the Centers for Disease Control and Prevention (CDC), obesity has more than quadrupled in adolescents over the past 30 years. It is estimated that more than one-third of children and adolescents in the U.S. are overweight or obese. This is the year to seek out healthy decisions, not only for yourself, but family members. Please attend our next Ideal Image Information Workshop at Advanced Physical Therapy, Monday Feb. 20, at 6:30-8:00 p.m. Learn how to lose the fat pounds and maintain for years to come! Call (316)283-7187 to make your reservations. Make the decision and bring the family!
Dixie Pomeroy, RN, BSN Ideal Image Clinic, LLC Weight Management Consultant
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