VCM. Don't Let Your Back Pain Slow You Down!

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.

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Don’t Let Your Back Pain Slow You Down! A L S O I N S I D E : BACK PAIN PREVENTION • UPCOMING EVENTS • FUN & GAMES • EXERCISE ESSENTIALS PATIENT SUCCESS SPOTLIGHT • STAFF SPOTLIGHT • HEALTHY RECIPE

Don’t Let Your Back Pain Slow You Down!

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. 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. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:

Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be relieved! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti- inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.

• Improper lifting form

• Spinal and core muscle weaknesses

• Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination

• Bad posture

• Spinal muscle and tissue damage

Call Vineyard Complementary Medicine at 508.693.3800 to schedule your appointment today!

Back Pain Prevention. 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. • Lift Properly. You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. • Use Good Posture. When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. • Use Strength Training. Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, walking/running, and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check- ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.

Sources: www.apta.org •www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics •ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

Fun + Games

Exercise Essentials Print sudoku http://1sudoku.com

4 5 1

2

3 7

1 8

1

7

2 9

SUDOKU LEVEL HARD

7

3 6 5

7 2

9 5

6 8

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5 1 Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region.

2 1

9 6

7

2 8

5 1

5

4 9

8 6 5

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8 7

SUPINE LEG TO CHEST Lie flat on your back with both knees bent and your feet flat on the floor. Bring you r knee up toward your chest as high as you can. Use your arms to gently pull your knee further. Return to the starting position, then repeat 6 times. 5 3

3

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7 1

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8 1 4

6 4

http://1sudoku.com

n° 315825 - LevelHard

http://1sudoku.com

n°329837 - LevelHard

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Patient Success Spotlight “Knowledgeable, highly skilled, and professional health care services are provided in a comfortable environment with caring staff and providers. They are good listeners that are anxious to work with the clients to develop personalized treatment plans to meet your needs. That is caring health!” - Carla T.

Learn More About The Special Services We Offer!

• Chiropractic • Orthopedic Fitness Training

• Massage Therapy • Aquatic Therapy • Acupuncture • Reiki

Schedule your free consultation today by 508.693.3800 and get results like these!

Learn more by visiting vcmpt.com!

Upcoming Events

Free Screening Redeem this coupon for a Free Screening Appointment for you, a family member, or friend. Call 508.693.3800 or go to vcmpt.com to schedule your appointment today. Bring this coupon with you to redeem this offer.

24th Annual Health Fair & Posture Screening April 6 | 8 am - 12 pm at Martha’s Vineyard Hospital (Look for our booth!) An array of information, demonstrations, screenings, and more from health and human service providers. Join us in promoting healthy lifestyles in our community. Call 508.693.4645 for more information.

Kegels, Core, & More! Saturday, April 27 | 10 am - 12 pm at Airport Fitness

This offer expires April 30, 2019.

In this session, you will learn how to prevent or control urinary incontinence and other pelvic floor problems, and strengthen the pelvic floor muscles which support the uterus, bladder, small intestine, and rectum.

Stay up-to-date with our events by visiting our website at vcmpt.com or by following our facebook @VineyardComplementaryMedicine

Healthy Recipe Spinach-Stuffed Mushrooms

Has Your Pain Come Back?

Ingredients • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tbsp balsamic vinegar

• 1/2 tsp coconut aminos • 2 cups chopped fresh spinach • 1/2 cup organic plain Greek yogurt • Salt and pepper to taste

Feel free to call Vineyard Complementary Medicine at 508.693.3800 to consult your physical therapist. Your physical therapist can discuss with you the source of the problem and recommend exercises and stretches to relieve your pain at home.

Directions Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1-2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3-5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms. http://www.organicitsworthit.org/make/spinach-stuffed-mushrooms

If further assessment is needed, schedule an appointment!

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