The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt.
Health & Fitness Newsletter
2020
N E W S L E T T E R
FIND LONG TERM RELIEF
ALSO INSIDE DON’T IGNORE YOUR BACK PAIN • PATIENT SUCCESS SPOTLIGHT • PRACTICE NEWS • AND MORE!
Health & Fitness Newsletter
2020
N E W S L E T T E R
Injuries are a real pain in the back. The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It is no wonder that so many people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. The sight of blood leaving your body or the realization that a bone isn’t sitting right is something that not FIND LONG TERM RELIEF DON’ T I GNORE YOUR BACK PAIN
many people are going to deal with for too long before seeking medical attention. Yet when pain begins in the back, it is almost normal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! When it comes to back pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, contact us. Discover how our team of specialists can get you moving pain-free again! Call (404) 346-1526 or visit www.ahpcpt.com.
A R E Y O U L E T T I N G PA I N 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 may be common, but it is absolutely not normal. There are actually a lot of serious conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician early on so that you know exactly what is going on with your body from the get-go. Once the cause of your back pain is determined, your physical therapist will be able to identify the best treatment options for your body’s needs. This will likely include the following: •Targeted exercises that are specialized to the region of the back that is experiencing the most pain. These exercises are designed to help build strength and support the surrounding muscles. •Guided stretching designed to improve range of motion and flexibility. This will take into account the health and vivacity of vertebrae and any potential stretches that may support optimal back health. •Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength-building activities. Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Working with a licensed and experienced physical therapist can provide you with the guidance and ongoing support FIND RELIEF FROM BACK PAIN
that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain. Getting to the Bottom of Back Pain There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include: •Muscle sprain or strain •Slipped vertebrae or disk •Tear or hyperextension to the supporting muscles or tendons •Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on.
TA S T Y R E C I P E : SWEET & SOUR CAULIFLOWER Ingredients • 5-6 cups cauliflower florets
• 1/2 tsp onion salt • 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water
• Thinly sliced green onions for garnish • 3/4 cup sugar • 2 tbsp soy sauce • 1/2 cup apple cider vinegar • 1 tsp garlic powder
• 3 tbsp vegetable oil • 1/3 cup corn starch • 3-4 cups steamed rice, for serving
Directions Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a smallbowluntildissolved.Add tosaucepanandstiruntil thickened, thenreduce to lowheat.Combineroasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions. https://www.lecremedelacrumb.com/baked-sweet-sour-cauliflower/
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1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely. 6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant- based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies). CALL FOR A PHYSICAL THERAPY CONSULTATION ARE YOU IN PAIN?
HAS YOUR PAIN COME BACK?
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Feel free to call us and ask to speak to your therapist.
Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment.
PAT I ENT SUCCESS SPOTL IGHT ! “I can now run, walk, play, garden, and perform activities at home or away.” “I am a living, walking testimony! AHPC’s physical therapy has done wonders for me. After having bilateral hip surgery (replacement) and months of physical therapy, I can now run, walk, play, garden, and perform activities at home or away. There is no limit!” - Alma S.
(404) 346-1526
www.ahpcpt.com
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