Willow PT_Living Live Without Back Pain

NEWSLETTER Health &Wellness

LIVE YOUR LIFE FREE OF BACK PAIN SAY GOODBYE TO BACK PAIN, ONCE AND FOR ALL!

ALSO INSIDE SWEET & SOUR CAULIFLOWER RECIPE • SAY GOODBYE TO BACK PAIN, ONCE AND FOR ALL! EXERCISE OF THE MONTH PATIENT SPOTLIGHT

NEWSLETTER Health &Wellness

LIVE YOUR LIFE FREE OF BACK PAIN SAY GOODBYE TO BACK PAIN, ONCE AND FOR ALL!

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. 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, and give your back time to heal. 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 to completely remove yourself from your 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. 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. Physical Therapy for Back Pain There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can arise. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves.

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 shoes that lack 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. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury. They can also improve your ability to overcome back pain by strengthening the vertebrae and supporting 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. • • • •

You might be amazed to discover the different

(Continued Inside)

Are you letting pain hold you back? Call to schedule your appointment today! 907-456-5990

LIVE YOUR LIFE FREE OF BACK PAIN

(CONTINUED FROM OUTSIDE)

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. 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.

Do you want to improve your health, energy, and fitness this year? We can help! Call to schedule your appointment today! 907-456-5990

www.willowpt.com

Sweet & Sour Cauliflower

Ingredients

• 1/2 cup apple cider vinegar (may sub white vinegar)

• 5-6 cups cauliflower florets • 3 tbsp vegetable oil • 1/3 cup corn starch

• 1 tsp garlic powder • 1/2 tsp onion salt • 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water

• 3-4 cups steamed rice, for serving • thinly sliced green onions for garnish • 3/4 cup sugar • 2 tbsp soy sauce

Directions Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions.

https://www.lecremedelacrumb.com/baked-sweet-sour-cauliflower/

Try this movement if you are experiencing pain. EXERCISE OF THE MONTH Modified Down Dog (Wall) Place hands against a wall, shoulder width apart and elbows straight.Slowly leantowardtheground,bendingfromthehips,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.

Are Your Feet Causing Your Back Pain?

When your foot hits the ground, your whole body feels the effect.  Imagine in your car if your shock absorbers were worn out. You would feel every bump and jolt from the road. Your feet and legs are much the same way. The greater the impact of your step, the more impact it has on your body. Sometimes our legs are not quite the same length due to joint replacements or arthritic conditions in the ankle, knee, or hip. Even small differences may cause back or leg pain. A small heel lift can often change symptoms dramatically. Many times tightness in the ankle can also contribute to back pain. When the ankle joint is tight, this essentially makes that leg “longer” which can cause the spine to curve slightly and result in back and leg pain. Your feet and legs need to be able to support the rest of your body during walking tasks. We will evaluate your leg and foot strength and mobility and focus on improving the muscles that are weak and stretching those that are tight. This in turn will allow you to walk with better form and help to eliminate back pain. If we find that you need some type of modification to your shoes or inserts we will make those recommendations as well. We want to look at everything that can be contributing to your back pain, not just your back. This can be done under the guidance and expertise of our physical therapists at Willow Physical Therapy.

Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.

Exercisescopyrightof

Patient Spotlight “Without physical therapy I believe that I would not be able to walk, drive, or do moderate housework. Physical therapy has been a very necessary part of my recovery.” R. Smith

Page 1 Page 2 Page 3 Page 4

www.willowpt.com

Made with FlippingBook flipbook maker