MarathonPT: Find Relief For Back Pain

www.marathonptny.com LET’S TALK ABOUT YOUR PHYSICAL & MENTAL HEALTH NEWS LETTER October, 2020

TOP WAYS TO RELIEVE STRESS & ANXIETY 1. Exercise 2. Consider supplements 3. Light a candle

4. Reduce caffeine intake 5. Write your worries down 6. Spend time with friends 7. Laugh 8. Listen to music

COVID-19. Unemployment rates. Here at Marathon Physical Therapy, we get it: the world doesn’t feel like a very safe place right now. When life as you know it does a complete 180, you may find yourself experiencing copious amounts of stress. Needless to say, your physical and mental health will most likely direct hits. We want our patients to know we stand by them in all kinds of unforeseen circumstances. Our office is open for appointments, whether your ailment is physical or mental. Give us a call today for more information on how physical therapy can help you stay afloat during these unprecedented times. Feeling Stressed? Physical Therapy Can Help. Getting regular exercise is great for your body, and it’s also one of the most effective ways to improve your mental health. Regular exercise can have a profoundly positive impact on depression and anxiety. It also relieves stress, improves memory, helps you sleep better, and boosts overall mood. Depending on what kind of stress you are dealing with, you may start noticing pain in certain areas of your body. This is because stress manifests itself in our physical form: the way we walk, sit, stand, and even lie down at night can all be negatively impacted by stress. You may notice your back, hips or shoulders are aching lately, as these are three places many people tend to “carry” their stress. Dealing with stress constantly can also manifest in the form of headaches. Physical therapy may not be the first thing that comes to mind when considering treatment options for headaches, however, it may be the ideal treatment if you’re experiencing tension or stress headaches. Depression Got You Down? Let A Therapist Take The Wheel. Depression can be one of the most crippling feelings in the world. It’s no surprise that depression rates are up all around the globe with everything we’ve been forced to deal with. If you’re feeling depressed, getting off the couch or rolling out of bed can be compared to running through syrup. However, it’s still highly recommended to do what you can to get your body moving. Even modest amounts of exercise such as a walk around your neighborhood can make a difference. No matter your age or fitness level, Marathon Physical Therapy is here to teach you how to use exercise as a powerful tool to feel better. If you’ve been experiencing anxiety to any extent, physical therapy can also help you learn breathing exercises that can alleviate pains in your chest caused by panic attacks.

Our skilled therapists here at Marathon Physical Therapy are ready and able to assess how your body is currently functioning if you’re dealing with anxiety and depression. These two conditions can cause a lot of unnecessary stress on the body, and make it very difficult for you to function normally, or have enough energy to use critical thinking skills. Contact Our Office Today. When you’re under the cloud of physical and emotional disorder, it can be very difficult to pay attention to exercise or see the light at the end of the tunnel. If you’re having trouble coping with everything going on around you right now, it’s time to stop dealing with it on your own. Here at Marathon Physical Therapy, we’re dedicated to the best overall health of every single one of our patients. Our therapists will talk with you about your current stressors, and do a thorough evaluation of your physical abilities and any areas causing you pain. We’ll make sure that during this time, you feel taken care of and supported, both mentally and physically. Remember, we’re in this together.

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7 TIPS FOR AVOIDING BACK PAIN

While consulting with a physical therapist is the first step in finding relief, there are a few tips you can also try on your own, in order to relieve your back pain at home. 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. However, studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting a strain on your lower back. Maintaining a healthy weight can help control back pain and will provide additional health benefits. 3. Quit smoking. Nicotine in smoke restricts the flow of nutrient-containing blood to spinal discs. Because of this, smokers are especially vulnerable to back pain, which typically dissipates on its own after the nicotine is out of your system. 4. Adjust your sleeping position. If you’re prone to back pain, talk with your physical therapist about the best sleeping position for you. It is important to sleep in the position that will help you achieve the most rest. It is typically best to avoid sleeping on your stomach. If you enjoy sleeping on your back, you can try putting one pillow under your knees and another under your lower back. If you sleep on your side, you can try pulling your knees slightly toward your chest and sleeping with a pillow between them. 5. Improve your posture. Posture is important, whether you’re working, exercising, or simply relaxing. Find a good chair to sit on that will allow you to keep your feet flat on the floor while you sit. Try to avoid soft couches or chairs that put you in a slouched position. When standing, try to alternate your positions and walk around if possible. Have one foot forward when standing, alternating between feet every 10 minutes. 6. Watch how you lift. It is a common mistake to lift with your back, rather than your legs. Make sure you don’t bend over at the waist to lift heavy objects. Instead,

bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push heavy objects, rather than pulling them. 7. Use supportive shoes. A good pair of cushioned shoes can reduce pressure on your back. When possible, avoid wearing high heels, as they shift your center of gravity and strain your lower back. If you have been suffering from back pain and the tips above aren’t working, contact Marathon Physical Therapy today. Your physical therapist will work with you to address and treat the underlying cause of your back pain. No matter how severe it may be, we can help you find relief so you can get back to doing the activities you love and living your life comfortably!

EXERCISE ESSENTIAL

Stretches Hips FORWARD BEND| LONG SITTING

Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 counts and repeat as needed.

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CLINIC NEWS

http://1sudoku.com SUDOKU PUZZLE n° 228310 - Level Medium

Congratulations to Dr. Negin Jalayer for being awarded a top physical therapist in New York!

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FREE PHONE CONSULTATION

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Expires 10-23-20

BLUEBERRY MUFFIN OVERNIGHT OATS Healthy Recipe

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INGREDIENTS • 1 cup rolled oats • 1/2 cup blueberries, mashed with a fork

• 1 tablespoon honey • 1 teaspoon lemon zest • pinch of salt • 1/2 cup vanilla Greek yogurt • 3/4 cup unsweetened almond milk

• 2 tablespoons chia seeds • 1 teaspoon vanilla extract

DIRECTIONS First, mash 1/2 cup blueberries in a large bowl. Then add the rest of the wet ingredients and mix until smooth. Add in dry ingredients and mix again. Place in the refrigerator, cover for at least 2 hours or overnight. Serve cold. Top with granola, lemon zest, and fresh blueberries.

Source: https://fitfoodiefinds.com/blueberry-muffin-overnight-oats/

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www.marathonptny.com

(516) 487-9810

556B Middle Neck Rd Great Neck, NY 11023 Tel: (516) 487-9810 | Fax: (516) 773-7315 www.marathonptny.com The Expert Care You Need and Deserve

Page 1: Let’s Talk About Your Physical & Mental Health • Top Ways To Relieve Stress & Anxiety Page 2: 7 Tips for Avoiding Back Pain • Exercise Essential Page 3: Sudoku Puzzle • Clinic News • Healthy Recipe Page 4: Find Relief for Your Aching Back with Physical Therapy INSIDE

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www.marathonptny.com NEWS LETTER October, 2020

FIND RELIEF FOR YOUR ACHING BACK WITH PHYSICAL THERAPY

Did you know this about back pain? Sports- related injuries, poor posture, and car accidents are just a few of the many ways that someone can develop back pain. Themost common cause of back pain is from sustaining an injury. This can happen in one of two ways - from an instant, sudden trauma, or from a repetitive-use injury that develops gradually over time. Below are some facts about back pain: • Back pain is the number one disability for those under age 45. • In the United States alone, there are an expected 31 million people with lower back pain at any given time. • Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. That’s four out of every five people! • 30-40 percent of all workplace absences are due to back pain.

Find relief with Marathon Physical Therapy: Fortunately, back pain can be relieved with our SPINE program. This programhelps in improving your spine movement, posture, muscle stability, and strength, so your back can function in the pain-free way that it’s intended. Our SPINE program can also provide you with helpful tips for preventing your back pain from returning. Your physical therapist will also work with you to implement an individualized treatment plan, based on your specific needs. The main stages of your plan will focus on pain relief, which may include any combination of ice and heat therapies, manual therapy, posture improvement, targeted stretches and exercises, or any other treatment that your physical therapist may deem fit. As you progress and improve, your physical therapist will expand on your exercises and stretches by making them more intensive over time. This will help increase your overall strength and range of motion.

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