Fyzical El Paso: Is Back Pain Slowing Things Down?

THE

2018

NEWSLETTER

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HOW TO OVERCOME BACK PAIN DON’ T LET PAIN SLOW YOU DOWN! 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. (continued inside)

• How To Overcome Back Pain • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Discover How To Live Pain Free

OUR SERVICES

• Hand Therapy • Aquatic Therapy

• Laser Therapy • Sports Rehab

• Work Injuries • Dry Needling • Blood Flow Restriction Therapy

• Balance Programs • Fitness & Wellness

www.fyzicalelpaso.com

THE

2018

NEWSLETTER

HOW TO OVERCOME BACK PAIN

Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at Fyzical Therapy Balance & Hand Centers can help you return to a more active and pain-free life. Give us a call today:

• NORTHEAST OFFICE: 915-755-0738 • EAST OFFICE: 915-593-4985 • WEST OFFICE: 915-313-6331

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 cured! 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.

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: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination

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BACK PAIN PREVENTION

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. These muscles 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.

Sources: http://www.apta.org/

https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

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GREEN BEAN CASSEROLE

INGREDIENTS • Nonstick cooking spray • 5 cups sliced green beans • 4 1/4 cups low-sodium chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan • 1 tbsp plus • 2 tsp canola oil

• 1 1/2 cups diced onions • 2 cups sliced baby bella mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream • 1/2 tsp House Seasoning: • 1/2 tsp salt • 1 cup kosher salt

• 1/4 cup garlic powder • 1/4 cup black pepper

DIRECTIONS Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray. Boil the gre beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chick broth. Mix together the breadcrumbs, parmesan and 2 tsp of the oil in a small bowl. Set aside. Heat t remaining 1 tbsp oil in a large skillet over medium heat. Saute the onions until translucent, and then a the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserv 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the gre beans to theskilletwith themushroomsandonions.While that iscoming toaboil,combine thecornstar and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whiski constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add t sour cream, House Seasoning, and salt. Stir well. Pour into the baking dish and sprinkle with the pan and cheese mixture. Bake for about 10 minutes, and then broil until the breadcrumb topping is sligh browned. House Seasoning: Mix together the salt, garlic powder and pepper.

Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN FREE

At Fyzical Therapy Balance & Hand Centers, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Fyzical Therapy Balance & Hand Centers if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

“I gained confidence in my ability to run!” “I am so thankful for the guidance and support from the staff at Fyzical. Six months ago I arrived at their facility in pain and unknowing if I would be able to enjoy my runs again. Through hard work and encouragement from Justin and team I was able to end my therapy pain free and on my way to running another race. I gained confidence in my ability to run. The team was knowledgeable and adaptable to my needs. They offered instructions and tools that I could easily apply to my daily routine. I am forever grateful to Justin and the team at Fyzical for helping me find my stride again.” - Sheralyn S.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Strengthens Core

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SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.