OSR News by OSR Physical Therapy
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Your Resource for Health, Wellness, And Caring For Your Body NEWSLETTER
Orthopedic & Sport Rehab • Physical erapy Quality Rehabilitation rough Personalized Care
Recover From Back Pain Just In Time For St. Patrick's Day! PHYSICAL THERAPY CAN HELP YOU FIND RELIEF!
Have you been dealing with back pain and wondering what you can do to resolve it once and for all? Do you worry your back will get in your enjoyment of taking care of your yard? At OSR Physical Therapy, our physical therapists will identify the root cause of your pain and give you the tools to resolve it and prevent it from returning! Too often, people with back pain misinterpret the signals their body is sending and try to do too much or avoid all activity and do too little. Whether the condition is acute or chronic, the key is restoring mobility and function. Until you restore normal function, tissue healing will not occur, and the problem will persist. Fortunately, at OSR Physical Therapy, we know how to strike the right balance and can help you resolve your pain and restore your function so you can get back to doing what you love! Request an appointment with one of our specialists today, and let us help you get back to taking care of the yard the way you want to! Common reasons for gardeners to suffer from back pain After being cooped up indoors through the long winter months, most homeowners can't help but start planning and preparing for a thriving, clean-cut yard this spring. Unfortunately, a sedentary lifestyle through the fall and winter months leads to a higher risk of pain and/or injury when the gardening season starts.
Too often, the prevailing advice gardeners hear is how important it is to avoid specific tasks due to risks for lower back pain. Although this advice may seem to make sense and appropriate in certain circumstances, the research is clear, avoiding movements is not as effective as being prepared by staying active and maintaining or improving strength. Proper care of your yard requires repetitive movements, prolonged positions and may include heavy lifting. These activities have been associated with back pain, but avoiding them is not as effective as addressing them directly. When working on your lawn, there are few injuries as common as strained or pulled muscles. Strained muscles affect people of all ages, fitness levels, and physical abilities. The repetitive nature of the tasks needed in yard work sets you up for strains. In addition, bending and twisting movements are dangerous and can cause muscle strains and may even injure the discs in the spine. Article Continues Inside >>
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information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and appropriate pain relief techniques for the individual athlete. Our therapeutic interventions will start with pain management and restoring mobility to the injured area. Next, we will focus on progressing your strength and dynamic stability exercises designed to restore function and prevent injuries. We will also incorporate body mechanics and proper lifting exercises to stimulate your nervous system and help ensure you can adequately perform the tasks you need to avoid an injury. Just like you need to warm up at the gym, you should warm up in the garden. Taking care of your yard requires large ranges of motion and strength so you can bend, lift, kneel, and squat properly. At OSR Physical Therapy, our team recommends addressing your limitations head-on. Avoiding movements will not prepare your body to perform them when the time comes. Instead, take a proactive approach, plan frequent breaks, perform simple backbends to counteract the forward begins, and avoid ignoring or pushing through pain. Request an appointment at OSR Physical Therapy today! Although it can be crucial to modify how you lift, limit activity, and perform a proper warm-up before working in the yard, it is essential to know that getting help with mild pain is also important. Request an appointment with one of our specialists, and let us help you get your body ready for a pain-free gardening season! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6620421/ https://pubmed.ncbi.nlm.nih.gov/30252425/ https://pubmed.ncbi.nlm.nih.gov/32669487/ https://www.nature.com/articles/s41598-019-44664-8 https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD004057.pub3/full?highlightAbstrac t=back%7Cpain
The source of back pain typically 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 that are most often associated with back pain include: • Improper posture or prolonged positions (i.e., prolonged sitting or bending) • Spinal muscle and tissue damage (i.e., lifting strains or repetitive bending and twisting) • Limited hip, spine, and pelvis mobility • Spinal/pelvic muscle weaknesses (aka "core" weakness) • Poor abdominal, pelvic and back muscle coordination (i.e., compensations due to injury) Ignoring the pain and/or pushing through pain can leave you susceptible to pain and injury. A proactive approach can reduce the risks and improve your overall health so your body can handle the stressors that can negatively impact your spine. At OSR Physical Therapy, our physical therapists can help provide you with exercise programs and routines to make sure your body is adequately prepared and can handle gardening demands. How physical therapy can help your back pain Too often, people wait until their pain is severe or don't exercise regularly throughout the year, which leads to more complications and possible injuries. Our team will conduct a thorough evaluation to determine the injury's severity and identify any other weaknesses or limitations that may affect your function and recovery ability. We will use this The Source of Your Back Pain
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At-Home Exercise
Stretches back
DYNAMIC BACK STROKE STANDING
Start by standing up straight. Swing one arm forward and up over your head. Continue swinging your arm back behind you and down to your side to complete the circle. Repeat 3 sets, 10 reps each.
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Always consult with your physical therapist or physician before beginning an exercise you are unsure of.
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OSR PT Is Hiring!
Seasonal Recipe: Irish Soda Bread Scones
Know anyone looking for a new opportunity in their career? Have them email their resume to careers@osrphysicaltherapy.com to apply!
Ingredients: Scones • 2 ½ cups whole-wheat pastry flour • 1 tbsp baking powder • 1 tsp baking soda • ½ tsp salt • 5 tbsp cold unsalted butter, cubed • ⅔ cup dried currants • ¾ cup low-fat buttermilk
• ¼ cup pure maple syrup • 1 large egg Glaze • ½ cup confectioners' sugar • 1 tbsp orange juice
Here's how to make it: Preheat oven to 400 ° F. Line a baking sheet with parchment paper. Whisk flour, baking powder, baking soda and salt in a large bowl. Using a pastry cutter, work butter into the flour mixture until it resembles small pebbles. Add currants and toss to coat. Whisk buttermilk, maple syrup and egg in a medium bowl until blended. Add the wet ingredients to the dry ingredients and stir just until combined; do not overmix. Transfer the dough to a clean surface and, using floured hands, press into a 6-inch circle. Cut into 10 wedges. Place the wedges in a single layer on the prepared baking sheet. Bake the scones for 16-18 minutes. Let cool completely for 30 minutes. Prepare the glaze: Combine confectioners' sugar and orange juice in a small
bowl. Spoon the glaze onto the cooled scones and serve. https://www.eatingwell.com/recipe/270913/irish-soda-bread-scones/
Patient Success Spotlight
"I have experienced amazing results from OSR Physical Therapy in Gilbert. Mike loves what he does and works with joy and spirituality. I appreciate the motivation and encouragement he expresses at each of my visits. Matt, Cameron, and Nikole are dedicated and committed therapists. They approach every individual with confidence, compassion, and with respect. They have enabled me to reach my full potential and strengthen my abilities." — Angelica
Make the choice to level up your health. Call 602-607-4950!
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SEASONAL RECIPE: IRISH SODA BREAD SCONES Find The Recipe Inside
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GLENDALE CLINIC 16950 N 51st Ave. Suite 3 Glendale AZ 85306 GILBERT CLINIC 3345 S. Val Vista Dr. Suite 101 Gilbert, AZ 85297
PHONE: 602.607.4950 FAX: 602.607.4963 EMAIL: referraldepartment@osrphysicaltherapy.com
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HOW TO ELIMINATE BACK PAIN AND ENJOY YARD WORK THIS SPRING
• The Source of Your Back Pain • Patient Success Spotlight • Get Rewarded For Helping Us Help Others! • Seasonal Recipe INSIDE:
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