Heart of Texas PT: Don't Ignore Your Back Pain

Heart of Texas PT: Don't Ignore Your Back Pain

NEWSLETTER

DON’T IGNORE YOUR BACK PAIN!

Find Out How Physical Therapy Can Help Takeaway the Ouch.

INSIDE:

• Understanding Your Back Pain

• 3 Reasons For

Spring Cleaning?

NEWSLETTER

Lower back pain affects up to 80% of all people, and it is the leading cause of disability around the world. The back is solid, and at the same time, one of the most vulnerable parts of the body. You rely on it so heavily — whether to shoulder your emotional stresses or physically lift something you need to carry with you. There is nothing you can do without using your back. Whether you are sitting, standing, lying, or moving, your spine is involved. One of the leading causes of lower back pain is prolonged sitting. Often the cause of your pain is inactivity, not a specific traumatic event. It can be frustrating to worry that your back is constantly at risk. At times a minor event causes the most severe episode of back pain. Events like driving, sitting at a desk, or watching TV at night are all common everyday activities that lead to an episode of lower back pain. For some, it is amore significant event like a car accident, a lifting incident, or an injury playing sports. Regardless of the intensity of the activity, lower back pain seems to be waiting to happen. It is no wonder that so many people experience back pain every year. Even more mysterious is why so many ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. Yet when pain begins in the back, people often wait to see what happens instead of finding a physical therapist to guide them to relief and proper management for the future. For many people, physical therapy can help resolve back pain — often within just a few weeks. Even if you’ve suffered for months with lower back pain, there’s still hope. IGNORE YOUR BACK PAIN AT YOUR OWN RISK!

If you would like to find relief for your back pain call us today: 254-301-7374

www.hotpt .org

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Understanding Your Back Pain 5 8 6

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Back pain may be common, but it is not normal. There are many different reasons youmay be experiencing back pain, and ignoring anyof themisnot agood idea. Althoughmost people recoverwithin 2-4 weeks, some people who, when left untreated, experience lower back formonths leading to long-termpain and dysfunction. Some of the most common issues associated with back pain include: • Improper posture or prolonged positions (i.e., prolonged sitting) • Spinal muscle and tissue damage (i.e., lifting strains or trauma from accidents) • Limited hip, spine, and pelvis mobility • Limited muscle flexibility • Spinal/pelvic muscle weaknesses (aka “core” weakness) • Poor abdominal, pelvic and back muscle coordination (i.e., compensations due to injury) The source of acute pain comes from injury or irritation of the muscles, joints (including the intervertebral discs and facet joints), nerves or surrounding ligaments, and other soft tissue. Chronic back pain (i.e., lastingmore than threemonths) is associatedwith older individuals andwomen. Chronic pain is alsomore common with overweight or obese people, sedentary lifestyles, and/or high-stress environments.

• Guided stretching to improve your range of motion and alleviate your pain. The goal is to support optimal back health. • Support and guidance with creating routines and habits for managing the current and preventing a future episode of lower backpain. Thesehabitsmay include stress reductionstrategies, cardiovascular activities, and strength-building activities. Lower back pain can hinder your ability to reach, lean, kneel, lift or bend. It canalsoaffect your time spentwith friends and family. The good news is that with guidance fromyour physical therapist, you can find solutions and get back to living the life you enjoy! Call Our Clinic Today When you experience an injury to your back, even if you’re unsure how it occurred, it is important to find out the cause as quickly as possible. Back pain can become chronic without proper guidance from a skilled physical therapist! Working with a physical therapist can help you identify the source of your back pain and help you get started with putting an end to your back pain once and for all. 5 1 6 9 3 1sudoku.com n° 26608 - Level Medium 1 8 4 2 5 2 7 5 1 1 8 6 4 6 3 7 5 3 4 9 4 2 9 7

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7 HEALTHY RECIPE CILANTRO LIME CHICKEN & AVOCADO SALSA 8 7 1

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Find a physical therapist to give you clear, consistent, and personalized information on your prognosis, treatment options, and self- management strategies. Your therapist will provide youwith themost up-to-datemethods and ongoing support, ensuring that you do not experience any further injury as you recover from your back pain. Physical Therapy Is An Effective Solution For Your Back Pain

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INSTRUCTIONS: Add 1/4 cup of lime juice, olive oil, 1/4 cup of fresh cilantro, ground cumin, and 1/4 tsp of salt to a small bowl. Whisk until mixed. Add chicken and marinade to a large ziplock bag. Let chickenmarinate for at least 15minutes. Preheat grill to medium-high heat (about 400°F). Place chicken on grill and grill each side for 4-6minutes, until chicken is no longer pink. Remove and let sit. For avocado salsa: add avocado, 1/2 cup fresh cilantro, 3 tbsp lime juice, redwine vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss tomix. Top the cilantro lime chicken with the avocado salsa and serve. 7 3 4 1 7 2 6 9 6 2 1 8 6 2 5 6 3 9 9 1sudoku.com n° 214184 - Level Medium 8 9 INGREDIENTS • 1.5 lb. boneless chicken breast • 1/4 cup lime juice • 2 tbsp olive oil • 1/4 cup fresh cilantro • 1/2 tsp ground cumin • 1/4 tsp salt For Avocado Salsa: • 4 avocados, diced • 1/2 cup fresh cilantro, diced • 3 tbsp lime juice • 1/2 tbsp red wine vinegar • 1/2 tsp red pepper flakes • 1 garlic clove, minced

Your physical therapistwill identify why you are having pain and the best treatment options your body needs. Thiswill likely include the following: • Targeted exercises that are specialized to the regionof the back that is experiencing the most pain. These exercises helpbuildstrengthandsupport the surrounding muscles.

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@HeartOfTexasPhysicalTherapy | Call today 254-301-7374

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SUDOKU The goal of Sudoku is to fill a 9×9 grid with numbers so that each row, column and 3×3 section contain all of the digits between 1 and 9. 5 7 6 1 2 8 4 5 8 1 3 6 5 3 7 8 4 9 4 1sudoku.com n° 24946 - Level Medium

Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount of dust in your home, which is helpful consideringabout 20millionAmericans are allergic todustmites according to the Asthma and Allergy Foundation of America. Cleanliness Produces Happiness. Maybe you don’t enjoy the process of cleaning, but the end result will leave you smiling. A 2010 study at the University of California, Los Angeles even Need A Reason For Spring Cleaning? Here’s Three!

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found that having a clean home can improve yourmood and reduce your risk of depression. Declutter andDoaGoodDeedbyDonating. An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn. Apply the rule of thumb that if you haven’t made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate them to a local charity so they can still be beneficial to someone else. Giving toothers isanact that isassociated with greater self-esteem, lower stress levels, and overall happiness.

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Source: Saxbe, DE and Repetti, R. “No place like home: home tours correlate with daily patterns of mood and cortisol.” Personality and Social Psychology Bulletin. January 2010. Accessed 4 April 2017. https://www.ncbi.nlm.nih.gov/pubmed/19934011.

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COME BACK TO HEART OF TEXAS PT! Has a pain flared up? Are you suffering with a new pain? Do you want to become healthier, stronger, and more active? If you answered yes to any of these questions you need to come back to Heart of Texas Physical Therapy. Call us today! Call for an appointment today and start your journey to a healthier, happier, pain-free life. Call today 254-301-7374 PT CONSULTATION

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EXERCISE ESSENTIALS 6 1 4 SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 20 seconds and repeat on each leg. This exercise can help relieve lower back pain. 2 5 3 7 3 6 4 8 5 2 5

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