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, a large percentage of the Canadian 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.
HEALTH & FITNESS The Newsletter About Your Health and Caring for Your Body
INSIDE: Back Pain Prevention • Success Story • 3D Analysis of Walking & Running • Specialist Spotlight • Exercise Essentials
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• Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination 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
Backpaincanhinderyourday-to-dayactivities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, a large percentage of the Canadian 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? The following are some of the leading causes of back pain: • Spinal and core muscle weaknesses • Bad posture
which include the use of strength exercise, physiotherapy 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, contact NOVA Physiotherapy today. We can help! Contact us today (Bedford: 902-405-3535, Timberlea: 902-444-3535, Dartmouth: 902-405-4545) or visit our website at novaphysiotherapy.ca to find out more about how we can help you take charge of your back pain.
problem’s root cause. Back Pain Solutions
You’re in luck: Back pain can be cured! There are a number of back pain remedies,
Y O U R PA I N D O E S N ’ T H AV E T O H O L D Y O U B A C K . C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !
BACK PAIN PREVENTION H E L P F U L T I P S T O S TAY PA I N - F R E E 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, makesureyou’re facingtheobject.Squat,keepingyourspinestraight. 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, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. Itneverhurtstovisitaphysiotherapist,either.Getregularcheck-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.Youdeserveapain-free life,andyourbackwillthankyou. Sources: www.apta.org • www.acatoday.org/Patients/Health-Wellness-Information/ Back-Pain-Facts-and-Statistics • www.ninds.nih.gov/Disorders/Patient- Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
To find out more about how we can help you achieve freedom from your back pain, call our nearest location today or visit our website at novaphysiotherapy.ca.
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S U C C E S S S T O RY I highly recommend Alex Barrett and Liam Ryan for physiotherapy and chiropractic treatments respectively. The entire staff at Nova Physiotherapy is accommodating, professional and
� Moving without pain � Bending &moving freely � Balancing confidently & securely
� Sitting for long periods � Walking for long distances � Living active & healthy
always very welcoming.” – N.A. 5-Star Google Review
Tell Your Friends About NOVA Physiotherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!
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3D ANALYSIS OF WALKING & RUNNING FEATURED PROGRAM
HEALTHY REC I PE SLOWCOOKER COCONUT GINGER CHICKEN • 4clovesgarlicpeeled • 2 inchcubegingerabout30 grams,roughlychopped • 1smallsweetonionpeeled, quartered
WHAT IS 3D ANALYSIS? • 3D Analysis of Walking & Running isan innovativehealth solution, helping prevent and treat running and walking injuries.Wearepartneredwith the world leaders in 3D gait assessment and technology. HOW CAN IT HELP YOU? • We want everyone to experience the joy of walking and running. Using this state of the art system and the science of biomechanics, we can determine the root cause of your injury by looking at all
the pieces of the puzzle. • Effective treatment requires accurate assessment. Our Biomechanical Analysis provides you with a scientificallyaccuratewalking andrunningassessment.This information, combined with our clinician’s expertise, will result in a treatment program tailored to your needs. KEY FINDINGS: • With 3D Analysis, 90 percent of patients are pain free within 6 weeks.* Please Note: Individual results may vary.
• 2Tbspcornstarch • 1canbabycorncobs • 1cuppeasor frozenvegetables Spice Blend • 1/2 tspgroundpepper • 1 tspgroundcumin • 1 tspgroundcoriander • 11/2 tspground tumeric • 1 tspsalt • 2 tspcurrypowder (optional)
• 1Tbspoliveoil • 2Tbspbutter • 2.5 lbsboneless,skinless chicken thighscut into four • 2canscoconutmilknotshaken
Combinespicestogetherandsetaside.Inafoodprocessor,pulsegarlic,gingerand onionuntil it formsapaste. Inaskillet,heatoliveoilandmeltbutter.Addpureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cook for 2-3minutes,stirringconstantly.Movearomatics toonesideof theskilletandadd chicken pieces. Cook chicken slightly on all sides and thoroughly coat it with the spices.Transfertheskillet ingredients intoaslowcooker.Removethecreamfrom the topof thecoconutmilkusingasoupspoonandsetaside.Pour theremaining coconutmilkoverthechickenuntil itbarelycovers it.Drainthecorncobsandchop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarch with coconutcream(previouslysetaside)untilsmoothandaddtothechicken,stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 houroruntil thechicken iscookedand thevegetablesarehot. Recipe Courtesy of Melissa @ www.blessthismessplease.com SPECIALIST SPOTLIGHT JEFF WALSH, BScPT, BKinH
Do you have an injury or are struggling with osteoarthritis of the knee or hip? Are you a runnerseekingto improveyourmovement? 3D Analysis of Walking & Running can help! Request your appointment today at our Dartmouth location (902-405-4545) or our Timberlea location (902-444-3535).
Supported Bridge Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and while lifting the hips, place a block under the sacrum. Keep the chest open, breathe deeply, and relax. Hold for 30 seconds, then remove the block and slowly set yourself down to the floor. EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN YOUR CORE
Originally from St. John’s NL, Jeff graduatedfromtheUniversityofWestern Ontario Physiotherapy program in 2003 after completing an honors degree in KinesiologyatAcadiaUniversity in2000. He also has education and training in acupuncture,gaitanalysis,sports injury rehabilitation and more. Post-graduatecoursesJeffhascompleted include: Dysfunctions (Part I) Mobilizations & Manipulation • APTEI Cervical Spine – Articular Dysfunctions (Part I) • Manual Therapy specialization in Mulligan Concept - Upper Quadrant • Acupuncture AA1, AA2, AA3 (AFCI) • Custom Orthotic Therapy, Gait Analysis, and Advanced Foot Biomechanics & Orthotic Therapy • Medical First Responder • Shirley Sahrmann’s Movement Impairment Syndromes: Introduction and Upper Quadrant Advanced Applications
• Sport Physiotherapy Certificate • Biomedical Dry Needling Certification • 3D Gait Analysis • Titleist Performance Institute Level 1 • Functional Range Conditioning • Advanced Taping Techniques • New Trends in the Prevention of Running Injuries • K-Taping Pro • Level 1, Level 2 Upper Quadrant Orthopaedic Manual and Manipulative Physiotherapy • APTEI Advanced Lumbopelvic Complex Certification • APTEI Sacroiliac Joint and Pelvic Complex (Part I and II) • APTEI Lumbar Spine – Articular
Exercisescopyrightof
• Workwell Systems Functional Capacity Evaluations, Job Site Analysis • GLA:D Canada
Alwaysconsultyourphysiotherapistor physicianbeforestartingexercisesyou are unsure of.
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