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.
Physical Therapy N E W S L E T T E R
NEW YEAR, NEW YOU! START OFF YOUR NEW YEAR FREE FROM BACK PAIN!
BACK PAIN PREVENTION Learn how physical therapy can help relieve back pain
EXERCISE ESSENTIALS Try this exercise to relieve back pain and keep moving!
NEW YEAR DIET TIPS Discover diet tips to support fitness in the new year!
Physical Therapy N E W S L E T T E R
NEW YEAR, NEW YOU! Backpaincanhinderyourday-to-dayactivities.Leftuntreated, itcaneven lead to long-term joint, spine, and nerve damage. As one of the most commonphysicalcomplaints,over80percentoftheU.S.populationwill 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 spentwith friendsand family.Directpainaside,minorachesandcramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A fewthingscausebackpain.TheAmericanPhysicalTherapyAssociation covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine & thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination Back Pain Solutions You’re in luck: Back pain can be cured! 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. If you’re suffering fromback pain, call your Physical Therapist at Loop Physical Therapy to schedule your appointment today! Sources http://www.apta.org/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
Unfortunately,a lotofpeopledon’tseektreatmentwhenbackpainarises. Beforetheyknow it,theyhaveabigproblem.Theymightassumenothing— except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause.
Learn more by visiting our website at LoopPT.com or schedule your consultation today by calling 773.541.2020 !
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 and gluteals, 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 BACK PAIN PREVENTION
HOW PHYSICAL THERAPY CAN HELP RELIEVE BACK PAIN
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. 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!
Call your physical therapists at Loop Physical Therapy to start your success story and schedule your consultation today!
EXERCISE ESSENTIALS Perform This Exercise To Relieve Back Pain In Minutes!
DO YOU KNOW ABOUT DIRECT ACCESS?
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 fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
1. Call and consult directly with a physical therapist at one of our locations to discuss your pain and symptoms. No prescription needed!
2. Your physical therapist may suggest exercises or precautionary measures to relieve or avoid pain.
3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.
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Learn more by visiting our website at LoopPT.com or schedule your consultation today by calling 773.541.2020 !
NEW YEAR DIET TIPS 1. MIND YOUR GREENS. Most dieters focus on carbs and protein. One provides the fuel, and the other restores muscles and keep us training at a high level. Protein and carbs are important, but so are the minerals and vitamins that facilitate their delivery and help to process them. Eat vegetables at every major meal, and try layering your vegetables. Have two or three different veggies at a time. 2. CRUSH SOME BERRIES TO BOOST RECOVERY. Want an easy way to reduce soreness? Accelerate your recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. USE PROTEIN AS THE ANCHOR FOR YOUR MEALS. Consume a fair amount of protein in order to keep your muscles recovering and prepared for battle. Adequate protein intake maintains muscle, improves recovery, might improve cognition and sleep. “They all also really take time with and give focus to each patient!” “The whole staff here is great–TJ, Garrett, Aysin, Noray. They each use different methodologies, all very effective. They all also really take time with and give focus to each patient. Unlike other clinics, they don’t do the same things over and over. They assess where I’m at each time I go and provide treatment designed specifically for what I’m experiencing. If you are experiencing pain, I highly recommend them.” - M.T., Chicago WHAT PATIENTS ARE SAYING!
DIETING TIPS TO SUPPORT HEALTH & FITNESS IN THE NEW YEAR! 4. TAKE ADVANTAGE OF SLEEP TO INCREASE RECOVERY. Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre-bed, slow digesting protein. These protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. If you want to take it to the next level, plan a meal in the middle of the night. 5. PREP YOUR MEALS. Periodization and preparation is everything when it comes to eating healthy. This kind of planning and evaluation should extend to the way you are fueling yourself. Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time insures that you are making better choices.
Sources:http://www.yourworkoutbook.com/nutrition-athletes/
HEALTHY RECIPE
CLEANSING COCKTAIL JUICE
Ingredients • ¼ inch ginger root • ½ apple • ½ avocado • 1 beet
• 4 carrot Directions
Place ginger root, beet, apple, andcarrots througha juicer.Use a blender to blend juice with avocado. Pour and serve!
Learn more by visiting our website at LoopPT.com or schedule your consultation today by calling 773.541.2020 !
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