Newsletter About Your Health and Caring for Your Body by Choice Physical Therapy
YOUR RESOURCE TO MOVING WELL AND LIVING LIFE
HOW LOWER BACK PAIN AND NECK PAIN ARE CONNECTED
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HOW LOWER BACK PAIN AND NECK PAIN ARE CONNECTED
Do you notice the more your lower back hurts, the tighter your neck feels? Have you ever had a sharp pain in your lower back when turning your neck? If so, you have likely experienced how all the joints in your spine are connected. At Choice Physical Therapy, we can help you resolve the source of your pain and address the entire spine as a whole! Your spine is a complex interconnected series of joints – it requires proper posture, flexibility, coordination, and strength, to do its job correctly. When one of these elements is altered, your spine can emit painful responses settling in other nearby parts of the body. Among adults, up to 80% will experience back pain, and 70% will experience neck pain that interferes with their daily activities. At times both are present, and one seems to aggravate the other. The good news is that with guidance from our physical therapists at Choice Physical Therapy, you can find solutions to your pain and learn how to help prevent future episodes! HOW PAIN IN THE SPINE IS CONNECTED TO YOUR NECK Your spine is connected through a series of muscles, ligaments, tendons, and joints where movement in one region influences movements in another. As with any type of interconnected system, breakdowns can happen at any time. This is why dysfunction in one area can lead to pain in the other. Pain in your spine can range from a mild, dull, annoying ache to persistent, severe, and disabling pain. Often the pain in your back or neck restricts mobility and interferes with normal functioning and quality of life. We don’t typically think about it, but we use our spine for many of our daily activities. Even simple things, such as turning to grab something out of the cupboard or looking over your shoulder, requires the interaction of the entire spinal joints, muscles, and nerves. When you have limited motion in your neck, your body compensates by twisting more than it usually would allow you to complete the task. Our spine requires the coordination of the entire spine; otherwise, movements can cause pain or limitations that impair your ability to complete the activity. If you are experiencing neck pain, back pain, or a combination of both, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help.
INSIDE: • How Pain In The Spine Is Connected To Your Neck • 5 Simple Summer Tips • Exercise Essentials • Healthy Recipe
Continued Inside
ENJOY THE SPRING SEASON PAIN FREE
Use Good Posture Our spine is designed to move, which means our posture should also move. The spine does not like to remain in one position for extended periods, but when you need to sit or stand for long periods, find a “good” posture. For example, imagine your breast bone is lifted towards the sky, causing your spine to straighten out — lifting you up — keeping your hips, spine, shoulders, and neck aligned. Learning to care for your spine will minimize the pain and dysfunction that comes from neglect. CALL OUR CLINIC TODAY Visit a physical therapist at Choice Physical Therapy for a comprehensive assessment and learn what steps you can take to alleviate your pain and prevent further episodes. If you are experiencing lower back pain or neck pain, give us a call today!
HOW PHYSICAL THERAPY CAN HELP Physical therapists are trained to evaluate muscle and joint movement, and they can quickly assist you in finding the root of your problem. Our physical therapists will thoroughly evaluate you, determine why you are experiencing pain, and treat all affected areas. After your initial consultation, we will create a specialized treatment plan based on your specific needs. At Choice Physical Therapy, our physical therapist’s end goal is the same as yours – to get you feeling better! WHAT TO EXPECT IN PHYSICAL THERAPY After performing a thorough assessment and treatment plan, our therapist will teach you strategies to avoid future problems by focusing on strategies for spine health. Limit Sitting For Too Long Prolonged sitting is not suitable for your back or your overall health. Although adjusting your posture while sitting can be helpful, a more practical option is to stand up periodically throughout the day. Limit your sitting to 30-45 minutes at a time. The results will be noticeable!
CALL TODAY!
Campbell Clinic (518) 203-6761
Speigletown Clinic (518) 279-2740
Wynantskill Clinic (518) 326-0702
EXERCISE ESSENTIALS
TRY THIS EXERCISE TO STRETCH YOUR NECK
CERVICAL RETRACTION AND EXTENSION WITH TOWEL Start by standing up straight. Wrap a towel around the back of your head and hold the ends with both hands in front of you. Tuck your chin, pushing your head back into the towel and then raise your chin up towards the ceiling against the towel. Return to start. Repeat 3 sets, 10 reps each.
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5 SIMPLE SUMMER TIPS
5. Contact us for help. If you find yourself in any sort of pain, or if you’d simply like some extra motivational assistance, don’t hesitate to contact us.
1. Get outside! Make your way over to your local pool, peruse around nearby shops, or simply take a walk around the neighborhood to get out, get moving, and enjoy the weather! 2. Rearrange your schedule. Try taking a walk during your lunch break, going to the gym in the morning before making your commute, or even treating yourself to an exercise class a couple nights a week – you deserve it! 3. Get healthy for your summer team. At Choice Physical Therapy, we also offer training and performance classes to train your body for your specific sport! Contact us to find out how we can get you to your peak performance for your summer team. 4. Start something new! Try taking up a new hobby that’ll get you moving! There are several outdoor activities that’ll allow you to take advantage of the warm weather, such as beach volleyball, running clubs, kayaking, rock climbing, or hiking. Any new physical hobby will help you get the exercise you need.
HEALTHY RECIPE
Tomato, Mozzarella & Basil Bruschetta
• Kosher salt & freshly ground black pepper • 2 large French baquettes, sliced 1-inch thick (about 36 slices) • 1 1/2 lbs fresh mozzarella cheese, sliced 1/4-inch thick
• 1 (32-oz) can whole tomatoes, drained • 1 cup fresh basil leaves • 4 tbsp extra-virgin olive oil • 6 cloves garlic, peeled
Preheat oven to 375 degrees F. In the bowl of a food processor, add drained tomatoes, 1 cup basil leaves, olive oil and 2 cloves garlic. Pulse until smooth, but somewhat chunky. Season with salt and pepper. On a baking sheet, line up baguette slices. Toast in oven for about 3 minutes. Working quickly, rub the remaining garlic on the toasted side of each slice and then lay a piece of mozzarella cheese on top. Place bread back in oven for about 45 seconds. Remove from oven and spread one tablespoon of the tomato mixture on each piece. Place bruschetta on decorative platter and garnish with basil leaves.
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