Healthy Living Newsletter by FYZICAL Therapy & Balance Centers
2020
THE
HEALTHY LIVING NEWSLETTER
CONTINUE MOVING WITHOUT BACK PAIN The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to
hurt. It is no wonder that so many people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year!
Understanding Back Pain. Back pain may be common, but it is absolutely not normal. There are actually a lot of serious conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician early on so that you know exactly what is going on with your body from the get-go. Once the cause of your back pain is determined, your physical therapist will be able to identify the best treatment options for your body’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing the most pain. These exercises are designed to help build strength and support the surrounding muscles.
• Guided stretching designed to improve range of motion and flexibility. This will take into account the health and vivacity of vertebrae and any potential stretches that may support optimal back health. • Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength- building activities. Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Working with a licensed and experienced physical therapist can provide you with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain. INSIDE OUR NEWSLETTER:
• Feeling Good Palm Beach • Relieve Back Pain In Minutes
• Patient Success Spotlight • Healthy Recipe • Telehealth & Home Care Services
2020
THE
HEALTHY LIVING NEWSLETTER
FEELING GOOD PALM BEACH
4. See Your FYZICAL Therapist – If you continue to have pain and limitedmobility, your FYZICAL Therapist can help! Your FYZICAL therapist will comprehensively examine your condition and determine a personalized treatment plan that may include: • Manual hands-on therapy • Innovative technologies that help decrease your pain such as Class IV Laser or Acoustic Shockwave • Specific exercise prescription that includes aerobic exercise, and lumbo- pelvic strength and flexibility WE ARE RANKED #33 ON THE ENTREPRENEUR FRANCHISE 500 FOR 2020
Hi Everyone!
Somuch of what we have talked about in the “FeelingGood PalmBeach” section of this newsletter has been about taking charge of your health to effectively combat the most common afflictions that interfere with our ability to lead healthy, vibrant lives. Lowback pain is one of those afflictions! According to the Center for Disease Control, Low Back Pain (LBP) causes more global disability than any other condition! [1] In one study, it was the most common type of pain reported by patients, with 25% of U.S. adults reporting LBP in the prior 3 months .[2] The lifetime prevalence of LBP is reported to be as high as 84%, and chronic low back pain is present in about one in five people. It’s an epidemic” [3] That should be enough to demand our attention!What do we do about it? 4 KEY PROACTIVE SELF-MANAGEMENT AND PREVENTION STRATEGIES 1. Eat Healthy & Manage Your Weight – Yes, arteries are arteries; arteries feed your heart, your brain, and your spine. Even your spinal arteries can get clogged up due to atherosclerosis that stems from the Standard American Diet. A nutritious diet full of fruits, vegetables and whole grains can make a world of difference. 2. Maintain Your Lumbo-Pelvic Strength & Flexibility – Aproper balance of strength and flexibility throughout your lower extremities, low back, and pelvic region allow you to move freely and minimize abnormal and injurious forces on your spine. 3. Get Your Aerobic Exercise – Gentle aerobic exercise is nourishing for the many structures surrounding your spine. Start light and build up gradually. Walking is therapeutic for your low back and offers a host of other health promoting benefits as well.
• Structural alignment and restoration of proper posture • Home programs (equipment available for purchase) • And more………………
Not surprisingly, the best time to focus on having a healthy back is before you have a problem. An added benefit?When you focus on low back health, you focus on whole body health! Have fun and enjoy the journey.
All of us here at FYZICAL Palm Beach wish you a happy, healthy summer!
[1] Hoy D, March L, Brooks P et al. The Global Burden of Low Back Pain: Estimates from the Global Burden of Disease 2010 Study. Ann RheumDis. 2014 Jun;73(6):968-74. [2] Deyo RA, Mirza SK, Martin BI. Back Pain Prevalence and Visit Rates: Estimates from U.S. National Surveys, 2002. Spine (Phila Pa 1976). 2006 Nov 1;31(23):2724-7. [3] Michael Greger, M.D. FACLM. Preventing & Treating Low Back Pain with Diet, 2016. Nutritionfacts.org
LYL (Love Your Life), Mike Graves, MSPT President & CEO
Our mission is to prevent needless suffering & do all in our power to help people flourish.
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GETTING TO THE BOTTOM OF BACK PAIN
There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include: • Muscle sprain or strain • Slipped vertebrae or disk • Tear or hyperextension to the supporting muscles or tendons • Arthritis These concerns can develop as a result of amyriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on. When it comes to back pain, don’t wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, contact us.
Call us today to schedule an appointment!
SUDOKU
FARRO SALAD WITH HERBED BALSAMIC VINAIGRETTE
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INGREDIENTS • 1 cup pearled emmer wheat farro* • 5 oz baby spinach leaves • 1 medium avocado, diced • 1 cup cherry tomatoes, halved • 1/2 cup quartered artichoke hearts For the Dressing • 1/4 cup balsamic vinegar • 1/4 cup olive oil • 1/4 cup water • 2 tbsp maple syrup
• 2 garlic cloves, minced • 1/4 cup fresh parsley • 1/4 cup chopped chives • 2 tbsp fresh thyme leaves • 1/2 tsp salt, or to taste • 1/4 tsp black pepper, or to taste
DIRECTIONS Bring a large pot of salted water to a boil. Add the farro and allow it to cook. While the farro cooks, make the dressing. Place all ingredients into a blender and blend until smooth. After the farro has boiled for about 15 minutes, remove a couple grains and test them for doneness. The cook time should be in the range of 15 to 20 minutes. When the farro is done cooking, drain it into a strainer. Let the farro sit in the strainer for a few minutes to cool. Place the cooked farro into a large mixing bowl, along with the spinach, avocado, cherry tomatoes, and artichoke hearts. Drizzle the dressing over the salad and toss to coat. Season the salad with salt and pepper to taste.
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Source: https://www.connoisseurusveg.com/artichoke-and-spinach-farro-salad/
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Patient Success Spotlight
TELEHEALTH & HOME CARE SERVICES
Print sudoku http://1sudoku.com
“My back problem was 100% resolved!” “Can’t say enough about the FYZICAL staff. My back problemwas 100% resolved in less than 4 weeks of therapy. Very competent and dedicated professionals.” - Alan C.
At FYZICAL Therapy & Balance Centers, we want you to receive care in a way that feels comfortable to YOU. We have all bases covered with three options available to receive physical therapy:
Call today to schedule your appointment! (561)331-5508 1. Care In Our Centers 2. Care In The Home 3. Telehealth Video Calls
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Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
STANDING EXTENSIONS While standing, place your hands on your hips and lean back to arch your back. Repeat 5 times. Stretches Knees www.simpleset.net
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