For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists.
NEWSLETTER
JULY 2019
SAY GOODBYE TO BACK PAIN, FOR GOOD!
www.manaphysicaltherapynj.com
JULY 2019
NEWSLETTER
COME VISIT US AT OUR NEW HOURS! Monday 7am-7pm Tuesday 10am-9pm Wednesday 7am-7pm Thursday 10am-9pm Friday 7am-7pm INSIDE: Say Goodbye to Back Pain, For Good! Healthy Recipe: Salmon with Honey & Garlic Sauce Who Do You Know That Needs Our Help?
Say Goodbye to Back Pain, For Good!
Forsome,backpain isadailyoccurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip- and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, andgiveyourback time toheal.This isn’t the way that things go anymore, and for several reasons.To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you tocompletely removeyourself fromyour responsibilities.
What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. Physical Therapy for Back Pain While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long- term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain.
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647 Route 18 South, Unit I • East Brunswick, NJ, 08816 (Next-door to Stop & Shop) Strengthens Your Back “I recently had a setback a year after my back surgery. I was in bad pain and I couldn’t bend or function at all. After just a few sessions with Danielle, I felt so much better! She uses hands-on manual therapy which is very soothing, along with custom-tailored exercise routines that have been beneficial. Danielle is pleasant and professional and has really set me on the road to recovery. I am so much happier to be out of pain and improving my quality of life.” - B. R. Patient Review
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MODIFIED DOWN DOG (WALL) Place hands against a wall, shoulder width apart and elbows straight. Slowly lean toward the ground, bending from the hips, while walking your hands down the wall until your legs and arms are at or close to making a 90 degree angle. Walk your legs backward as you do so if you need more space. Imagine yourself pushing into the wall and pulling away with your hips. Try to keep your wrists, shoulders, and hips in a straight line. Hold for 10 seconds and repeat 3 times.
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Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. Contact us today at 732-390-8100. We can make a training plan just for you and give you the support you need to overcome your back pain. Come live your life again! You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly those lacking support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help.
Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life. Understanding the Why and How There are a lot of different reasons why back pain can develop. Even whenyoubreakdown injuries,whether fromoveruseorathleticpursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. Say Goodbye to Back Pain, For Good! (Continued from outside)
• Back Pain & Sciatica • Neck Pain & Headaches • Shoulder Pain • Hip and Knee Pain • Elbow,Wrist&HandPain What We Treat
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• Foot and Ankle Pain • Motor Vehicles Injury • Balance&Gait Disorders • Arthritis • Chronic Pain
• Running Injuries • Ergonomics
• Sports Injury • Vestibular Disorder • Work Injury
• Pre-Surgical Rehab • Post-Surgical Rehab • Neurological Disorders
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Fun & Games SUDOKU www.manaphysicaltherapynj.com
The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
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Healthy Recipe SALMONWITH HONEY & GARLIC SAUCE
INGREDIENTS • 1 1/4 lb salmon fillets • 2 tsp olive oil • salt and pepper to taste • 4 cloves garlic, minced
• 1/4 cup water • 1/4 cup low sodium soy sauce • 3 tbsp honey • 2 tsp cornstarch • 1 tbsp chopped parsley • lemon wedges for garnish
DIRECTIONS Heat the olive oil in a large pan over medium high heat. Season the salmon with salt and pepper to taste. Place the salmon skin side up in the pan. Cook for 4-5 minutes per side or until cooked through. Remove the salmon from the pan, place on a plate while covering with foil to keep warm. Add the garlic to the pan and cook for 30 seconds. Add the water, soy sauce and honey combination to the pan, and bring to a simmer. In a small bowl, whisk together the cornstarch with 1 tablespoon cold water. Slowly pour the cornstarch mixture into the pan and whisk to combine. Bring to a boil and cook for 1 minute or until sauce has just thickened. Return the salmon to the pan and spoon the sauce over the top. Sprinkle with parsley and serve with lemon wedges if desired. Recipe/Photo Courtesy: Sara of dinneratthezoo.com/honey-garlic-salmon
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acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. • Rich in high-quality protein, salmon provides 22-25 grams per 3.5 ounce serving. Your body needs protein to heal, Fun & Healthy Salmon Facts: • Salmon is rich in long-chain omega-3 fatty
protect bone health and prevent muscle loss. • Salmon are anadromous, which means they are born in fresh water, migrate to salt water, and then return to freshwater to spawn. • High in B vitamins, Salmon is an excellent aid in energy production, helps control
inflammation and protects heart and brain health. • Salmon is loaded with selenium, a mineral involved in protecting bone health. • Young salmon feed on plankton, and as they get older, they will feed on small insects, invertebrates, fish, and other small sea organisms.
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Our Specialties
• Kinesio Taping • Trigger Point Therapy • Running Analysis • Active Release Technique
• Manual Therapy • Physical Therapy • Acupuncture • Maitland Approach
• Selective Functional Movement Assessment • Therapeutic Exercise • Pilates
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Who Do You Know That Needs Our Help? • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: • Move without pain • Bend and move freely • Balance confidently & securely • Sit for long periods comfortably
TELLTHEM TO CALL 732-390-8100. THEYWILLTHANK YOU AND SOWILLWE!
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