Health & Wellness Newsletter by Centra Rehabilitation
Health & Wellness
“Continue To Work Hard With No Breaks!”
GET RELIEF FOR BACK PAIN
Do you suffer from an aching back? For some, this can be a slight nagging ache, and others a sharp crippling pain. Whichever category you fall into, back pain can keep you down and out from fully enjoying life’s activities. Whether it stops you from performing well at work, or you have to think twice about bending down to play with your children, back pain can be a real pain. However, you are not alone. (continued inside)
INSIDE • Get Relief For Back Pain• Relieve Aches & Pains In Minutes • 7 Tips For Avoiding Back Pain • Free Analysis • Have You Met Your Insurance Deductible?
Health &Wellness
7 Tips For Avoiding Back Pain | Relieve Aches & Pains In Minutes | Patient Spotlights | Free Analysis
“ Bring In The New Year Pain Free! ” GET RELIEF FOR BACK PAIN
Here are some interesting facts on back pain: • Back pain is the number one disability for those under age 45. • In the United States of America alone, there are an expected 31 million people with lower back pain at any given time. • Back pain runs second, after only the common cold, as the top reason for visiting a healthcare provider in the United States. • Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. That’s four out of every five people! • Around 30 to 40 percent of all workplace absences are due to back pain. • Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6% reported at least one episode of severe acute low back pain within a one-year period.
• More than two-thirds of back strains are caused by lifting and other exertions like pulling and pushing. • Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture or cancer. The good news is that there is help for back pain sufferers and that is our SPINE program. By improving the movement of your spine, posture, muscle stability and strength, you can have a much healthier, pain-free back. There is a lot that you can learn during the program to make sure you are in control of preventing your back pain from returning. Call us today to learn more about how our SPINE program can help you! If you suffer from back pain, call Centra Rehabilitation today to learn more about how physical therapy can help you LIVE LIFE Pain-free!
“What If We Told You, You Can Control Your Pain?” 7 TIPS FOR AVOIDING BACK PAIN
1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. Studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain as well as all the other health benefits. 3. Quit smoking. Nicotine in smoke, restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain. 4. Sleeping position. If you’re prone to back pain, talk with our physical therapists about the best sleeping position. What is most important is to be in a comfortable position that you can sleep in to achieve the most rest. Sleeping on your side with your knees pulled up slightly toward your chest with a pillow between the knees is best during the first 15-30 minutes in bed. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Try to avoid sleeping on your front. 5. Improve your posture. Find a good chair to sit on. Avoid soft couches or chairs that put you in a slouched position. Find a chair that will allow you to keep your feet flat on the floor when you sit. With standing, try to alternate your positions and walk around if possible. Have one foot forward when standing and switch this every 10 minutes.
6. Watch how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects. 7. Use supportive shoes. A good pair of shoes, with cushion can reduce pressure on your back. Avoid using high heels as they shift your center of gravity and strain your lower back. There is a lot that you can do to prevent back pain and alleviate it quickly when it starts. The important part is to work with your physical therapist to address the underlying cause of your back pain. This puts you on the right path to a healthy back that will support you pain- free for a lifetime. To learn more about our programs, contact us today and get on the correct path to a strong, healthy back!
rehab.centrahealth.com
TURKEY SALAD
Healthy Recipe
Ingredients • 1 cup leftover bread stuffing
• ¼ tsp salt • ¼ tsp ground pepper
• 8 cups mixed salad greens • 2¼ cups chopped leftover turkey • 1 cup leftover roasted vegetables • 3 tbsp dried cranberries
• 4 tbsp extra-virgin olive oil • ¼ cup leftover cranberry sauce • 1 tbsp cider vinegar • 1 tsp grated orange zest
Directions Heat 1 tablespoon oil in a large nonstick skillet over medium heat.Add stuffing and cook, stirring, until crisp, 8 to 11minutes. Set aside. Whisk cranberry sauce, remaining 3 tablespoons oil, vinegar, orange zest, salt and pepper together in a large bowl. Add greens, turkey and roasted vegetables; toss to coat. Sprinkle with the stuffing croutons and dried cranberries.
Do their best to help others! “From the front door at valet to the back door at plant engineering, I’ve found a great team of workers that do their best to help others. Many times helping with tasks outside of their job description to make a family environment of well-being and higher morale.” - Michael S. I am so thankful for the wonderful staff! “I went to the Centra Gretna Medical Center on May 27th due to a miscarriage. I am so thankful for the wonderful staff that took care of me and helped me during a really difficult time. They were so compassionate about everything.” - Jacob J. Patient Spotlights
Staff Spotlights
Zachary Wood, PT, DPT Clinic: Farmville – Southside Medical Center Zach graduated from Lynchburg College with a Bachelor of Science degree in exercise physiology and a Doctorate degree in Physical Therapy. He has focused interest and study in orthopedic conditions and treatments with a special interest in returning athletes to play.
Hallie Afentakis, PT, DPT Clinic: Gretna
Hallie has experience in a variety of settings, which include acute care and outpatient rehabilitation. She holds multiple certifications for therapeutic treatment of the cardiovascular patient and she has a special interest in specific sport- related orthopedic injuries, especially in dance and dance medicine.
As an active person who appreciates various forms of recreation, Hallie enjoys facilitating recovery from physical impairments that hinder an active lifestyle.
Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
CentraOutpatientRehabilitation http://rehab.centrahealth.com/
People who go to physical therapy experience: Natural relief for aches and pains Less difficulty in reaching or bending More social activity More energy More strength Better days at work
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Have You Met Your Insurance Deductible?
In the initial evaluation, our physical therapists are educators to patients about their conditions, treatment plans, and long term-prevention. Sometimes they will also be called on to act as an educator of your insurance plans. An insurance deductible is the amount of money that youmust pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely coveredby thepatient’s insuranceplan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need towork on your core? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at the clinic nearest you to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.
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Do you have pain while reaching or bending? If you are not moving like you once were, please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!
Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times.
QUADRUPED ALTERNATE ARM While in a crawling position, slowly raise up an arm out in front of you, while lifting the opposite leg. Hold for 15 seconds. Repeat 10 times on each side.
Exercisescopyrightof
www.simpleset.net
Stretches Lower Back
Strengthens Core
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Discover How To Live Pain-free
At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
Call Today 434.200.2102 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
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