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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Is Back Pain Slowing You Down?
A L S O I N S I D E : What YOU Can Do About Back Pain! • Handy Tips For A Healthy Summer • Patient Success Spotlight • Staff Spotlight • Exercise Essentials • Healthy Recipe
The Newsletter About Caring for Your Health NEWSLETTER
Is Back Pain Slowing 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: • Spinal and core muscle weaknesses • Bad posture • 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 problem’s root cause. 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. (Continued Inside)
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What YOU Can Do About Back Pain!
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. 1. 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. 2. 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.
3. 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. 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.
Healthy Recipe Grilled Salmon & Veggies
Ingredients • 1 medium zucchini, halved lengthwise • 2 red, orange and/or yellow bell peppers, trimmed, halved and seeded • 1 medium red onion, cut into 1-inch wedges • 1 tbsp extra-virgin olive oil
• ½ tsp salt, divided • ½ tsp ground pepper • 1¼ pounds salmon fillet, cut into 4 portions
• ¼ cup thinly sliced fresh basil • 1 lemon, cut into 4 wedges
Directions Preheat grill to medium-high. Brush zucchini, peppers and onion with oil and sprinkle with ¼ teaspoon salt. Sprinkle salmon with pepper and the remaining ¼ teaspoon salt. Place the vegetables and the salmon pieces, skin-side down, on the grill. Cook the vegetables, turning once or twice, until just tender and grill marks appear, 4 to 6 minutes per side. Cook the salmon, without turning, until it flakes when tested with a fork, 8 to 10 minutes. When cool enough to handle, roughly chop the vegetables and toss together in a large bowl. Remove the skin from the salmon fillets (if desired) and serve alongside the vegetables. Garnish each serving with 1 tablespoon basil and serve with a lemon wedge.
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Get Back to Your Activities Safely
Staff Spotlight
2. Keeping the correct form. No matter what type of physical exercise you are trying to get back into, form is a crucial part of it. Proper form could mean the difference between physical progress or injury. Your ability to safely perform any movement is reliant on great posture and proper body positioning. When living the sedentary lives that we all currently are, it is possible for your natural posture to shift a bit. Your physical therapist will create targeted exercises and stretches for you to improve your current form and limit the amount of impact on your joints during exercise. 3. Getting back to your weight goal. It is no secret that this quarantine will cause many of us to lose some muscle mass and put on some more weight. With help from a physical therapist, you can set up an exercise regimen that will help you shed some pounds and maintain a healthy weight. Your physical therapist will customize an exercise plan for your specific needs, which may include stretching, aerobic exercise, weight training, or pain relief treatments if necessary. This will help in reaching your targeted weight and decreasing pressure on vulnerable parts of your body.
The sedentary lifestyle that I’m sure many people have experienced since being quarantined to their homes can actually lead to more aches, pains, and discomfort than one may think. Your body, quite simply, wasmade tomove! At Soleil Physical Therapy, we want to make sure you are able to get back into your normal exercise routine once the quarantine is over and the stay-at-home orders are lifted. Follow our tips below and feel free to contact us if you have any additional questions! Tips for returning to activities safely and comfortably: 1. Baby steps at first. If you haven’t been participating in the same type of physical activity you used to be accustomed to, it is important to begin with baby steps. When you push your body past its current limits, you make yourself more prone to injuries because your body is not prepared for the physical demands being asked of it. A physical therapist can help you understand the limits that your body developed while in quarantine and can create an exercise plan for you to get back to your physical goals.
DAVID BACANI, PT, MSPT Clinical Director
Dave serves as the Clinical Director of Physical Therapy at Soleil Physical Therapy and Wellness at Quincy Center and our sister clinic Quantum Physical Therapy in Boston. Dave received his Doctorate of Physical Therapy (DPT) with a focus on musculoskeletal disorders from the Evidence in Motion Institute of Health Professions (EIM) in 2018. Dave received his Bachelor in Health Sciences in 1999 and Master of Science in Physical Therapy in 2001 from Boston University College of Health and Rehabilitation Services: Sargent College. Dave is also a Certified Manual Therapist (MTC) and received extensive training in spinal manipulation through the Spinal Manipulation Institute of the American Academy of Manipulative Therapy and also received his certification (STMT-1) in Instrument Assisted Soft Tissue Mobilization (IASTM). Dave is a member of the American Physical Therapy Association (APTA) and the APTA’s Orthopaedic Section. Dave believes in utilizing an eclectic approach to physical therapy within an evidence-based framework. Dave emphasizes using the biopsychosocial model in the treatment of chronic pain, promoting active treatment while incorporating various forms of neuromuscular and myofascial tissue manipulation including Active Release Technique (ART), IASTM and kinesiology taping when appropriate.
Patient Success Spotlight
“After injuring my knee, more than a year ago, I was barely able to walk around the block let alone go out for a jog. The therapists at Soleil Physical Therapy pushed me but also helped me regain my active lifestyle. Thank you, very much!” — Timothy L.
Exercise Essentials Relieve Pain In Minutes!
PRAYER STRETCH While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. This is a good stretch if you sit at a computer all day.
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The Newsletter About Caring for Your Health NEWSLETTER
背痛是否对您造成拖累? 背痛会阻碍您的日常活动。如果置之不理,它甚至会导致长期的关节、脊柱和神经损 伤。作为一种最常见的身体不适,超过80%的美国人在其一生中的某个时候都会遭受这种病 痛的折磨。该病痛本身会妨碍您进行伸展、倾斜、下跪、提举或弯腰等动作。它还会妨碍您与 朋友和家人的相处。除了直接疼痛之外,与背痛问题有关的轻微疼痛和痉挛会令您烦躁不安,毁掉您 的幸福时光。 什么导致了背痛? 有一些原因可导致背痛。美国物理治疗协会(The American Physical Therapy Association)列出了所有的 原因,下面是一些主要原因:
•脊柱和核心肌肉虚弱 •不良姿势 •棘肌和组织损伤 •不当的提举动作形式
•臀部、脊柱和大腿肌肉柔韧性不足 •腹部、骨盆和背部肌肉协调性不良
遗憾的是,许多人发生背痛时不寻求治疗。在不知不觉中,身体就会出现大问题。他们可能以为除了药 物没有其他方式可以治疗背痛。其实药物可能会掩盖疼痛,但不会解决疼痛的根源。 背痛解决方案 您很幸运。背痛是能够治愈的!国家神经障碍与中风研究所(The National Institute of Neurological Dis - orders and Stroke)给出了一些背痛治疗方法。这些方法包括力量训练、物理治疗和药物治疗。在药物治 疗中,抗炎药、止痛药和抗刺激剂是最常用的药物。 但是在治療背痛之前,您需要知道背痛的起因。無論是扭傷肌肉或是較深的損傷,脊柱理療師均可提供 幫助。 对于背痛您可以做些什么!
背痛预防
微小的预防措施会起到巨大的作用。如果希望避免将来背痛,您可以确保照顾好自己的背部。
1.正确提举。您会时常抓起东西。即使提举轻的东西,也要确保面向物体。下蹲,保持脊柱笔直。利用 腿部肌肉进行提举,这样会减少对脊柱的压力。
Call For Your Appointment Today! (617) 376-3232 (Soleil PT) or (617) 541-0772 (Quantum)
The Newsletter About Caring for Your Health NEWSLETTER
背痛是否对您造成拖累? 背痛会阻碍您的日常活动。如果置之不理,它甚至会导致长期的关节、脊柱和神经损 伤。作为一种最常见的身体不适,超过80%的美国人在其一生中的某个时候都会遭受这种病 痛的折磨。该病痛本身会妨碍您进行伸展、倾斜、下跪、提举或弯腰等动作。它还会妨碍您与 朋友和家人的相处。除了直接疼痛之外,与背痛问题有关的轻微疼痛和痉挛会令您烦躁不安,毁掉您 的幸福时光。 什么导致了背痛? 有一些原因可导致背痛。美国物理治疗协会(The American Physical Therapy Association)列出了所有的 原因,下面是一些主要原因:
•脊柱和核心肌肉虚弱 •不良姿势 •棘肌和组织损伤 •不当的提举动作形式
•臀部、脊柱和大腿肌肉柔韧性不足 •腹部、骨盆和背部肌肉协调性不良
遗憾的是,许多人发生背痛时不寻求治疗。在不知不觉中,身体就会出现大问题。他们可能以为除了药 物没有其他方式可以治疗背痛。其实药物可能会掩盖疼痛,但不会解决疼痛的根源。 背痛解决方案 您很幸运。背痛是能够治愈的!国家神经障碍与中风研究所(The National Institute of Neurological Dis - orders and Stroke)给出了一些背痛治疗方法。这些方法包括力量训练、物理治疗和药物治疗。在药物治 疗中,抗炎药、止痛药和抗刺激剂是最常用的药物。 但是在治療背痛之前,您需要知道背痛的起因。無論是扭傷肌肉或是較深的損傷,脊柱理療師均可提供 幫助。 对于背痛您可以做些什么!
背痛预防
微小的预防措施会起到巨大的作用。如果希望避免将来背痛,您可以确保照顾好自己的背部。
1.正确提举。您会时常抓起东西。即使提举轻的东西,也要确保面向物体。下蹲,保持脊柱笔直。利用 腿部肌肉进行提举,这样会减少对脊柱的压力。
Call For Your Appointment Today! (617) 376-3232 (Soleil PT) or (617) 541-0772 (Quantum)
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