5 Keys To A Healthy Spine

5 Keys To A Healthy Spine

&Wellness The Newsletter About Your Health And Caring For Your Body

“After I Experienced Pain During Morning Jogs, I Decided To Do Something About It! ” 5 Keys To A Healthy Spine One thing to understand about neck and back pain is that it is mechanical. Just like a car can have problems with moving parts, so can your spine. The daily barrage of strain on our backs with sitting, lifting improperly and poor nutrition can wreck havoc on our spines. Most spine pain comes from the following 4 trouble areas:

1. Poor posture and alignment 2. Lack of knowledge on how to bend, lift, sit, and sleep 3. Lack of muscle strength 4. Poor flexibility and muscle coordination

The good news, is that your body is adaptable and you can always improve what you have. With the right treatment and training, your back or neck can usually make a full recovery. Physical therapists are the mechanics of the body, and coming to a physical therapist first can often avoid expensive testing or medical procedures. “Lumbar spinal stenosis, or the narrowing of the open spaces in your spine, can be treated just as successfully with physical therapy as with surgery - and with 15 percent fewer complications.” - Annals of Internal Medicine, April 2015

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5 Essential Keys To A Healthier Spine

1. Watch your sitting Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time. 2. Protect your spine with posture How you sit, stand, stretch, lift all play a role in the pressures on your spine. We all know to bend with our knees, not our back when lifting, but do you really do it? Really bend down deep with your knees to pick up objects off low shelves, such as in the refrigerator or shoes off the floor. When standing, walking and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment. 3. Tighten your core muscles Your core muscles are made up of your abdominal muscles, spinal muscles and pelvic / hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/after pregnancy, after surgeries or injuries. Strengthening your abdominal and hip muscles can go a long way to providing the necessary muscle support to your spine. Speak with one of our therapists on what exercises are right for you. 4. Improve your nutrition Your body is a machine and it needs the right fuel to run. Since you use your body all day long, it needs to rebuild itself constantly. The ligaments, tendons,

muscles and discs in your spine need the right nutrition to stay healthy. Make sure to eat dark green leafy vegetables, lean protein and stay hydrated. Avoid smoking and fried foods, which actually harm your tissues and can increase pain. 5. Get your spine moving Your body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. These areas, then become irritated and painful. Restore the flexibility in your spine with gentle, specialized hands on therapy as well as specific exercises. Participate in Yoga and Pilates to improve your stability, strength and spinal balance. Make your back as healthy as it can be this year by investing in it. Physical therapy is the right solution for improving your spinal health and saying goodbye to that aching neck or back. Prevent future arthritis and problems by seeing one of our specialists today. Call us to speak with one of our therapists.

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Patient Success Spotlight

Don’t let back pain become a way of life Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger Do you suffer with back pain, and fear it will get worse? “My knee feels better & stronger!” “The team at Orlando Sports Medicine Group is nothing short of amazing. Sixteen years after having an initial ACL surgery, I had a second ACL surgery on the same knee. I began therapy with another reputable group, but was not receiving the results I was hoping for. I received a recommendation to give Orlando Sports Medicine Group a try and never looked back. Within two weeks of working with Bill and the team, I saw noticeable results. Now, only five months after my second ACL surgery, my knee feels better and stronger than it has in sixteen years. I highly recommend the Orlando Sports Medicine Group.” - Ronald E. OSPORTSMED.COM IT’S EASY TO GET HELP FOR BACK PAIN

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Exercise Essentials Try this simple exercise to keep you moving...

CHILD POSE Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you. Take a deep breath in, and as you exhale, lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders. Rest your arms beside your legs, palms facing up, or try extending your arms out in front of you. Stay here for five breaths. Relieves Neck Pain

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The above exercise is designed to be performed under the instruction of a licensed physical therapist.

THINK PT FIRST

Why You Need To Come Back In For A Check-Up:

• Move without pain • Bend and move freely • Balance confidently and securely • Walk for long distances • Live an active and healthy lifestyle

TAKE CARE OF YOUR ACHES & PAINS BEFORE IT’S TOO LATE!

CALL TODAY! 407-332-7816