AbilitiesAboundPT_Is Back Pain Slowing You Down

AbilitiesAboundPT_Is Back Pain Slowing You Down

W W W. A B I L I T I E S A P W C . C O M

Is Back Pain Slowing You Down? Physical Therapy Can Help!

I N S I D E Back Pain Prevention 8 Nutrition Tips For A Healthy Summer We’re Staying Safe!

Is Back Pain Slowing You Down? Physical Therapy Can Help!

Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be treated! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy, and medication. Where medication is considered, anti- inflammatory drugs, analgesic medications, and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine, and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift, or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches, and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes: • Pelvic alignment and leg discrepancies • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility

Call Abilities Abound Physical Therapy to schedule your appointment today!

3. If further assessment is

1. Feel free to call us and ask to speak to your therapist.

2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.

warranted, your therapist might recommend you come in for an appointment.

Back Pain Prevention

Staff Spotlight Kayla Haynie | Clinical Director, LPTA

A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders, and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. Thesemuscles protect and control your spine. By lifting weights, running, and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.

Kayla Haynie is a native of the Northern Neck and a 2010 graduate of Northumberland High School. She has been a part of our staff since opening in 2014, in which she worked as a Physical Therapy Technician. Kayla completed her training at Medical Careers Institutes, College of Health Science by ECPI University in Newport News, VA and graduated with an Associates of Applied Science as a Physical Therapist Assistant in 2016. She holds certifications as a Kinesiology Taping Practitioner, certified PWR! Therapist, certified Clinical Instructor, certified Myofascial Cupping Practitioner, BLS CPR certification. Kayla also has received training in treatment of Pelvic Floor Dysfunction forWomen’s Health Physical Therapy. Kayla also holds a Bachelors in Healthcare Management with Specialization in Health Services Administration from American InterContinental University. She aspires to study to obtain a Doctorate of Physical Therapy in the near future.

Feta &Herb Crusted Salmon

Ingredients Directions • 1 salmon fillet - Thaw if • f 1 r / o 2 ze c n up Feta Cheese • 1/4 cup roughly chopped fresh parsley

• 2 tablespoons roughly chopped fresh chives • Juice from half a lemon • 1/8 teaspoon salt • Pinch of pepper

“I have had several treatments at Abilities Abound and all have been very helpful in my recovery. They are attentive and thorough in the evaluation/application of practices to promote ROM, strength, and encouragement . All of the staff are very engaged and helpful. I am thankful we have this team available in Callao.” - J. S. Success Spotlight

Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy cleanup. Combine parsley, chives, Feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!

Summer weekends at the beach, backyard barbecues, and outdoor dinners are finally here, but these gatherings are often loaded with high-calorie pasta salads, chips, ice cream, cocktails, and beers. Enjoy your warmweather favorites while keeping your nutrition in check with the tips below. 1. Drink green tea instead of sweet tea. Green tea has a natural component that helps speed up your metabolism. Skip the box tea and opt for the brew-it-yourself with boiling water and a tea-bag-type tea. 2. Serve seafood. Summer is the ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low-calorie, protein- packed lunch or dinner. 3. Don’t skip breakfast. When you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day. 4. Enjoy summer fruits and veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in-season colorful veggies in your meals gives your body a nutrient kick. 5. Snack at work. Bring snacks to work and graze throughout the day. When you eat more often—five to six times per day—you’re far less likely to overeat and more likely to stay energized. 6. Hydrat often. The summer heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated. 7. Recoverwith a post-workout shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle-building process, help your body recover from training, and boost your energy levels. 8. Pre-plan your meals. You plan your weekend getaways and activities for summer. Why not your meals? Make it easy by preparing all of your food on Sunday so that you have enough meals for the week. The best part: You’ll save money. www.c reperformance.com/daily/live-better/15-nutriton-tips-for-a-healthy-summer.html 8 Nutrition Tips For A Healthy Summer

Exercise Essentials

Child’s Pose While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. Hold this position for 10 seconds. Repeat as necessary. This is a good stretch if you sit at a computer all day.

Exercises copyright of www.simpleset.net

We’re Staying Safe!

As some may know, the Department of Homeland Security has deemed physical therapists as “Essential Critical Infrastructure Workers” during the COVID-19 pandemic. Because of this, Abilities Abound Physical Therapy is remaining open and seeing patients during this time while taking the necessary precautions to make sure everything is sanitary and everyone is safe. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility as well as require all of our staff to wear masks as an additional measure of precaution. To do your part to prevent the spread of this contagious disease, we ask patients that if you or your family are demonstrating symptomsof coronavirus—coughing, sneezing, or fever—please stay home. Additionally, if you or your family has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take the necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.