Global PT. Back Pain & Difficulty Walking

WALKING YOUR WAY PAIN-FREE!

Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking ismore than a goal when it comes to back pain, it could be part of the solution. Workingwith a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’smore, for thosewho are able towalk, getting on your feet more oftenwith targeted exercises could help you find relief from back pain even sooner than expected. Fixing your Stride When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouragingweight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time.

PATIENT SUCCESS SPOTLIGHT

“I will always go to Dr. Ralph with my pain first!” “I have a bulging disc between four and five. Two years ago I was in terrible pain getting shots in my spine, doing physical therapy, x-rays, MRIs and pain killers and was out of work for a year until I heard about Dr. Ralph. Five visits and I felt like a miracle had taken place. I have been recommending Dr. Ralph to everyone I know. This was two years ago. Last week I hurt my back again but this time I went straight to Dr. Ralph. I couldn’t walk, stand up or move my right leg. After three treatments I am getting around pretty good the pain is subsided and he says I’ll be good in another week. Instead of being out of commission for months it will only be a couple weeks which is incredible. Dry needling doesn’t hurt and is so much quicker in the healing process. I will always go to Dr. Ralph with my pain first. Thank you for your care.” – Georgeann R.

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Do You Have Difficulty With Pain?

WE CAN HELP: • Decrease your pain • Increase your strength • Increase your energy

• Increase your flexibility • Improve your health • Get back to living

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ATTENTION Pain Sufferers Get Easy Relief For Your Pain With A Simple Click...

Do you or someone you know have hip, knee or leg pain? As a current or past patient, you have access to this valuable information at your fingertips. Start feeling better today in the privacy of your home. Go to www.globalptandspinespecialists.com, and scroll down to the middle of the page for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

You can find the FREE Hip, Knee & Leg Pain ebook download on our homepage at: www.globalptandspinespecialists.com Healthy Recipe: Quinoa & Lentil Cabbage Rolls

Ingredients • 1 head of green cabbage For the Filling • 3/4 cup brown lentils • 3 cups water • 1/2 cup uncooked quinoa • 1 cup vegetable broth • 1 small onion, diced • 1 tbsp vegetable oil

• 1 tbsp red wine vinegar • 2 tbsp soy sauce • 1 tsp smoked paprika For the Sauce: • 1 (28 oz) can tomato puree • 1 tbsp maple syrup, or sweetener of choice • 1 1/2 tsp red wine vinegar • salt and pepper to taste

Begin boiling the cabbage in 3 in of water until the leaves peel off easily (about 20 min). When done, allow them to cool. While cabbage is simmering, bring lentils to a boil in a separate small saucepan. Lower heat and allow to simmer for 35 minutes, adding water to the pot as needed. Drain any excess liquid. While lentils simmer, place broth into another saucepan, add quinoa, and bring to a boil. Let simmer for 20 min until all of the water is absorbed (about 20 min). Cook onion with oil in a large skillet over medium heat until soft and translucent (about 5 min). Add 1 1/2 cups of the cooked lentils and 1 cup of the cooked quinoa, along with red wine vinegar, soy sauce, smoked paprika, salt, and pepper to taste. Make sure ingredients are mixed before removing from heat. Preheat the oven to 350°.Stir all sauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of 9 x 9 inch baking dish. After peeling leaves off of the cabbage head, roll about 3-4 tbsp of filling into the center of each leaf until all filling is used. Place each roll into the baking dish. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Let the rolls cool before serving. www.connoisseurusveg.com/quinoa-lentil-stuffed-vegan-cabbage-rolls

Exercise Essentials Try this simple exercise to improve stride.

Runner’s Step Stand in front of a box or step that is below the level of the knee. Step up onto the box and bring the opposite leg up towards your chest. Lower your leg down in a controlled manner. Repeat 6-10 times, alternating legs.

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

Exercises copyright of

www.simpleset.net

DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Michigan, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.

YOU CAN START NOW CALL TODAY!