BlueRidgePTInc_Are You Experiencing Lower Back Pain?

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

FOR BEING PART OF OUR FAMILY A Message From Dr. Kim A. Contryman

Today is the deadline for me to get our next newsletter in for May. For some reason, I’ve been struggling with this over the past few weeks. It just doesn’t seem right that we put together the same newsletter that we have over the past months. I just have had this feeling that I needed to write something different. Now, I know. Over the past several weeks, we have had a lot going on—not just here in TN or the US—but the world. I know that all of us have been hit, and it has really changed our lives. I have had a lot more time on my hands lately, and I’m not so sure that’s such a bad thing—BECAUSE it has allowed me to reflect on the past 18 years of my life. Those 18 years have been the life of our clinic: Blue Ridge Physical Therapy, Inc. Kevin and I have been blessed to have met so many of you and, hopefully, help you through physical therapy. I love physical therapy and, believe it or not, am still excited every morning when I get up to go to work. Not many people can say this, and I realize that I am one of the lucky few. I cannot put words into how I feel about being able to work in a field that I am so passionate about and to have my family right there by my side. My kids have

grown up in the clinic and have met many of you. They are becoming caring, compassionate, good people, and I now know why. With all this extra time I have had on my hands to think, I have come to realize our success as a clinic, and a family over the past 2 decades, is because of YOU! We have had over 5,500 people come through our doors, and many of you have made such an impact on our lives even though you may not know it. You have become a part of our family, and we are very appreciative of you. Some people ask me if it is hard for me when patients come and go and even pass away. Yes, it is difficult and can be an emotional roller coaster. But, in the end, it’s worth it. I feel very grateful to have been allowed to be a part of each and every one of your lives. And if I was able to give you relief or help you achieve your goals, then it was worth it. We have grown to be a part of this community, and we will continue to give back as much as we can. You have made us what we are today, and we are so proud. Being given your trust has been an honor and a privilege. Thank You! – Dr. Kim Contryman, PT, DPT, NCS, OCS

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

Staying Inside? We Want to Help You! During this difficult time, we want you to know that we're here for you. If there's anything you need, from picking up groceries to running an errand, we want to be a support to you. Call us today and let us know how we can help! Thank you for being part of our Blue Ridge Physical Therapy family.

INSIDE: Are You Experiencing Lower Back Pain?

How Can I Tell If My Neck Is Causing My Back Pain? Give Yourself An Immunity Boost! Relieve Pain In Minutes Healthy Recipe Patient Success Spotlight

ARE YOU EXPERIENCING LOWER BACK PAIN? Chances Are, It May Be Caused By Another Issue.

Patient of the Month! Brooke Peccia

Your spine is a complex part of your body – it requires proper posture, flexibility, coordination, and strength, in order to do its job correctly. When one of these elements is altered, your spine can emit painful responses that can settle in other nearby parts of the body. According to the National Institute of Health, approximately 80% of adults will experience lower back pain at some point in their lives. Back pain is actually the most commonly reported location of pain across the globe. But how often is the source actually another part of your body? PAIN IS USUALLY CONNECTED: Your spine is a lengthy structure, and pain can travel along it. Let’s say you are prone to neck pain – perhaps you have a slouched posture from sitting at a desk all day and the pressure radiates in your shoulders. Or, maybe you’ve had a previous injury, such as whiplash, that still elicits painful stings every now and then. Now, let’s say you begin feeling pain in your lower back in addition to your neck pain. Why does this happen? Basically, the pains are connected to each other. Your head weighs about 10-12 pounds, which is roughly the weight of a bowling ball. When you slouch, or compensate pain by realigning your body, your back muscles have to work extra hard to keep you from toppling forward. Have you ever been so tired that your head begins to bob and it jolts you awake? That’s because your head is heavy! The weight from the motion wakes you back up because your

body isn’t used to carrying it in that way. This is also why pain in your lower back may occur as a result. Your back muscles are working in overdrive and may be constricting to try and hold you up. If you notice neck and back pain at the same time as one another, try sitting up straighter – it should help ease some of the stress! IS YOUR NECK THE CULPRIT? The most common combination of pain is in the neck and the back. If you are experiencing both, it is most likely stemming from the neck. We don’t typically think about it, but we use our necks for a lot of our daily activities. Even simple things, such as turning to grab something out of the cupboard or looking over your shoulder when backing out of a driveway, use a lot of neck muscles. When you do simple tasks such as these, do you find yourself turning your entire body, as opposed to just your head? If so, you could experience back pain along with your neck pain. When you have limited motion in your neck, your body compensates by twisting more than it usually would, thus over-rotating your lower back. This could cause a source of pain or general discomfort in the area, due to abnormal overuse. If you are experiencing neck pain, back pain, or a combination of both, our physical therapists would be more than happy to meet with you for a consultation to discuss how they can help. Call us today to talk to an expert about how we can relieve your aches and pains!

To qualify to win, patients must be consistent with their appointments and participate in either our contest or charity event.

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Represent Your Hometown Team! Meet All of Your PT Visits This Month: Receive a FREE Blue Ridge PTT-Shirt!

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HOW CAN I TELL IF MY NECK IS CAUSING MY BACK PAIN?

It can sometimes to be difficult to determine if your back pain is rooted in your neck. This simple, at-home test can assist you in figuring it out: 1. Stand straight in front of another person. They will be your eyes regarding the movements you make. 2. Once they are watching you, turn your head as far as you comfortably can to the left. Repeat the same motion to the right. Have them take note of how far you are able to go. 3. Now, sit down in front of the same person. Repeat the same turning motions from a chair or couch. Again, have them take note of how far you are able to comfortably turn your head. 4. Ask if there were any differences in the turning movement. Did one side seem to turn further than the other? Was there a difference in standing vs. sitting? This test is helpful in finding out if your neck is causing (or is at risk of causing) pain in your lower back. If your movement

is limited, especially sitting down, it means that the muscles in your back or upper back are tight. These constricted motions can cause pain in the lower back. HOW CAN PHYSICAL THERAPY HELP ME? Physical therapy is the leading recommendation for back pain. Physical therapists are trained to evaluate muscle and joint movement, and they can easily assist you in finding the root of your problem. They will thoroughly evaluate you to figure out why you are experiencing pain, determining the source and treating all affected areas. After your initial consultation, they will create a specialized treatment plan for you, based on their diagnosis of your specific needs. A physical therapist’s end goal is the same as yours – to get you feeling better, healthier, and more comfortable! If you are experiencing lower back pain and think it may be caused by an issue occurring in your neck, give us a call today. We’ll get you moving comfortably again in no time.

Relieve Pain In Minutes Try this to strengthen your core.

Contest Corner

QUADRUPED ALTERNATE ARM & LEG RAISE While on your hands and knees, slowly raise up an arm out in front of you. Then, slowly raise the opposite leg behind you, while keeping your back straight. Hold for 10 seconds. Repeat 3 times on both sides.

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Future contests may include:

• Memorial Day Jellybean Guess • Staff Fun Fact Quiz • Guess the Plant

• Charitable Donations • And so many more!!

Exercises copyright of

You Could WIN a Gift Card!

GIVE YOURSELF AN IMMUNITY BOOST!

IMMUNITY BOOST GREEN GODDESS SOUP

12. Continue your home exercise program 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to fight infection and reduce the impact of viruses. We are dedicated to helping you live the best life you can. During this time, if you cannot make it to your physical therapy appointments, continue your exercises at home. We care for you and remember, you are part of our Blue Ridge Physical Therapy family.

1. Wash your hands. 2. Avoid touching your face with your hands. 3. Decide to get up and get moving. 4. Make a habit of 20-30 minutes of physical activity a day. 5. Maintain a nutritious diet heavy on fruits and vegetables. 6. Take essential vitamins such as Vitamin C, D, and B6. 7. Aim for 8-9 hours of sleep each night. 8. Don’t smoke. 9. Drink plenty of water. 10. Take time to stretch. 11. Take frequent breaks for breathing exercises. Inhale and exhale deeply.

• 1 cup chicken or vegetable broth • 1/2 cup coconut milk • Salt & pepper to taste • Squeeze of fresh lemon or lime juice FOR GARNISH: • broccoli florets, lightly steamed • 1/4 cup Greek yogurt, thinned with milk • Chia seeds

INGREDIENTS • 3 cups baby spinach or super greens blend • 1 clove whole peeled garlic • 2 tbsp fresh ginger, sliced • 1/4 tsp cayenne pepper • 1/4 tsp ground turmeric • 1/4 tsp wasabi powder (optional)

DIRECTIONS Mix all ingredients (except those for the garnish) together using a high speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia seeds.

Do You Know Someone Who Could Use Our Help?

Patient Success Spotlight

REFER A FRIEND

“ I replaced some flooring in my basement which was hard on my back, but I thought I was okay. Then I popped my left SI joint out while pushing a door open and my back went into spasms. I could not walk without pain and sleeping was impossible.

• Decrease pain • Increase strength • Increase activity level • Increase flexibility • Improve health • Get back to living We can help:

TO: FROM:

Kim fit me in immediately and started treatment. I came every day for 2 weeks. After the first week, I was able to sleep soundly and walk carefully without pain. After the second week, I was back to swimming and biking. Yesterday, I completed a 7-mile hike! Stan was my PT throughout and did a fantastic job of treating the injury and setting appropriate expectations. I am so grateful for everything BRPT has done for me over the years.” – J. P.

Call Today: (423) 262-0020

You can win a Subway Gift Card. Refer a friend or family member to Blue Ridge Physical Therapy and they schedule and attend an appointment.