Rehability: A Healthy Spine Prevents Back Pain

He a l t h & F i t ne s s The Newsletter About Your Health And Caring For Your Body

AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH

Are you living with back pain? You may notice that your pain worsens each morning when you wake up, when you have to stand for more than 10 minutes, or when you have to walk long distances. The severity of back pain can range from minor dull aches to sharp stabbing pains. (continued inside)

ATTENTION PATIENTS WITH BACK PAIN Learn How Rehability Can Help Relieve Your Pain Today! (Details inside)

MEET JOSEPH JIMENEZ, MD (Details Inside)

www.RehabilityNJ.com

He a l t h & F i t ne s s The Newsletter About Your Health And Caring For Your Body

REDUCING PAIN. RESTORING FUNCTION. ACHIEVING GOALS.

AVOID BACK PAIN BY IMPROVING YOUR SPINE HEALTH

INSIDE How Can I Improve The Health Of My Spine? Attention Patients With Back Pain Exercise Essentials

This is why spine health is so important. If you are living with back pain, you know how limiting it can be. In order to make sure your spine is at its optimum health, you must achieve the following:

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Pain that radiates from the spine down to the buttocks and legs is typically a sign of sciatica. However, your back pain can be avoided and resolved by improving your spinal health. Contact Rehability today to find out how. You may be wondering, “What does this mean? How can I tell if my spine is healthy?” When we think of health, we typically focus on nutrition, exercise, and heart health – but spine health is incredibly important, as well. Your spine does a lot for your body – it protects your spinal cord, allows you to breathe properly, and it is what allows your body to move. In fact, almost every function in your body is directly connected to the health of your spine.

• Good posture and spinal curves.

• Strong abdominal and core muscles.

• Strong spinal and gluteus muscles.

• Good flexibility and balance with side-bending and rotation.

• Good nutrition and rest at night.

Read more about relieving your back pain inside!

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HOW CAN I IMPROVE THE HEALTH OF MY SPINE?

Of course, much like anything else, spine health is easier said than done. Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles, and nerves. Therefore, it takes a delicate balance to make sure it is at its peak level of health and function. Below are 6 ways to make sure you are doing everything you can to improve the health of your spine: 1. Practice proper nutrition. Nutrition is a critical part of all health, whether you are focusing on your heart, joints, or spine – whatever you do, it is always important to eat right. Healthy fruits and vegetables contain the vitamins and antioxidants that make up a healthy spine function. They help to rebuild the bone, muscle, and connective tissues that are constantly being used throughout the day. 2. Get some sleep. Throughout the day, your spine is compressed with standing, sitting, and bending. Did you know that it is actually possible to lose about ½ an inch over the course of a day? Adequate rest in a good position while sleeping helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up, as this allows the discs in your spine to rehydrate. Afterwards, continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Give up cigarettes. Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and the destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself.

ATTENTION PATIENTS WITH BACK PAIN • Do you have pain in your back just from performing daily tasks? • Do you have muscle stiffness that limits your mobility? • Do you find yourself reaching for your back throughout the day? 6. Go to a physical therapist for spine check-ups. Your physical therapist can check your spine alignment to check for areas that could be improved. It is wise to have your spine checked every 6 months, in order to ensure your back is moving how it should. At Rehability, our physical therapists are experts in the field of spine health who can help your back operate as it should. If you have been living with back pain, or you’d like to avoid potential back pain, don’t hesitate to contact Rehability today. By catching back pain early, we can resolve the issue so it doesn’t progress. Don’t live with the limits of back pain – improve your spine health with us today! 4. Work on the flexibility and strength of your spine. Your body is meant to move – this is the most important purpose of the spine. You can make sure your spine remains flexible by stretching for 10 minutes every day. It is also important to make time to move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. You can also focus on gently twisting at the waist and stretching your hamstrings. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, so you can keep your spine and core muscles strong. A strong spine and core allows you to move without stressing the discs or nerves in your back. 5. Maintain proper posture and balance. If you sit at a desk during the day, make sure you are sitting in a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods of time, as this keeps your spine in a flexed position. When lifting, make sure you keep your spine straight, lift with your legs, and avoid twisting. Proper balance is important for both the small muscles of your spine and your nervous system. You can enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week.

Exercise Essentials

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Strengthens Back

www.simpleset.net

If you have answered “YES” to any of these questions, we can help.

CallTodayTo Schedule Your Evaluation and We’ll GetTo Work Right Away! SPECIAL OFFER First 20 people to schedule receive one complimentary Acupuncture treatment. Expires 2-29-20

SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.

Staff Spotlight

REHABILITY SPORTS MEDICINE

WE ARE PROUD TOWELCOME PHYSICAL MEDICINE SPECIALIST JOSEPH JIMENEZ, MD TO OUR PRACTICE. SPECIALIZING IN INTERVENTIONAL AND MEDICAL PAIN MANAGEMENT, SPORTS MEDICINE AND NON-SURGICAL ORTHOPEDICS.

NOW SCHEDULING NEW PATIENTS!

Meet Joseph Jimenez, MD

Joseph Jimenez, MD is a Physical Medicine and Rehabilitation specialist, with over 15 years of diverse experience and training in Interventional and Medical Pain Management, Sports Medicine and Non-Surgical Orthopedics. His practice ideals include preventive care for optimal musculoskeletal health, conservative management of pain and minimally invasive surgery for select patients, using cutting-edge research and

healthcare technology. Dr. Jimenez also specializes in minimally invasive procedures including Percutaneous /Endoscopic Discectomy, Radiofrequency Ablation, SacroIliac Joint Fusion and Spinal Cord Stimulation. In joining the REHABILITY Team, Dr. Jimenez is eager to assist our patients in an integrative fashion achieve optimal physical function, recovery and wellness, all under one roof!

• Spine injections, such as Epidurals and Facet Joints

• Trigger Point Injections • Medical Acupuncture • Electrodiagnostic Medicine

• Ultrasound-Guided Procedures • Regenerative Medicine • Performance Nutrition

• Extremity Joint injections • SacroIliac Joint injections

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