NextStep_Getting to the Core of Back and Neck Pain

NextStep_Getting to the Core of Back and Neck Pain

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

CHANGES IN OUR LIFESTYLE AFFECTING OUR MUSCLES & JOINTS

Covid -19 has made some drastic changes in our lifestyle. For many of us - being stuck in our home has forced us to become more sedentary. Gyms are closed as well as the local malls. These were great places for many of us to get out and exercise or take long walks. Instead, many of us have been logging a record amount of time on the couch (guilty as charged). These changes have a significant effect on our muscles and joints. Right now we aren’t exercising as much, so our body is weakening. Muscles and joints need to be stressed to stay strong. So does our heart. That’s why it’s so important we try to continue to exercise. If you’re comfortable and its nice out, go walk around the block. If not, walk your hallways or climb a few flights of stairs. Keep your body moving regularly, every day.

The other issue that is, and will be, coming up in the near future is an increase in injuries - as people start returning to their activities they haven’t done since the virus started. When the gyms open up and social distancing gets relaxed people are going to resume all of their activities. The problem is that your body hasn’t been that active in months so diving right back into your routine will increase the likelihood of a muscle or joint strain. The take home message concerning your muscle and joint health is to try to stay as active as you can while you are at home, and then ease your way back into your full activity routine once you feel comfortable doing so. This will help keep you healthy and minimize any muscle or joint pain. If you do happen to have something start bothering you, whether from sitting too much or from increasing your activity too fast, just give us a call and we’ll take care of that for you 516.681.8070.

INSIDE : • Spring Into A Pain-Free Life

• Healthy Recipe • Keeping Your Health In Mind! www.nextsteppt.com

• Natural Ways To Boost Your Immunity!

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

SPRING INTO A PAIN- FREE LIFE Getting to the Core of Back and Neck Pain

Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness, and when your core is weak, it could add up to weakness in your neck and back. NECK PAIN 101: There are a lot of reasons why neck pain may develop, including everything from sudden incidents like a car accident or a slip-and-fall injury, to more chronic issues, such as regularly hunching over a desk at work or even practicing poor posture. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. What is more, addressing neck pain is sometimes difficult as there is so much potential to cause more damage to the neck. This is why working with a physical therapist to address neck pain is wise. A physical therapist can help treat neck pain by improving range of motion, using targeted massage techniques, and by improving strength as needed. For example, in many situations, neck pain can be treated by improving core strength. BACK PAIN 101 : Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around it, and many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physical therapist is the best way to cut your back pain issues in half.

Physical therapy can address back pain by helping to improve your range of motion, strengthen the muscles in your back and surrounding areas, and by using targeted massage to reduce tension. In many situations, working with a physical therapist to improve core strength can significantly reduce the severity of your back pain. CORE STRENGTH AND BACK PAIN: You may be surprised how frequently issues with the neck and back actually stem from issues with core strength. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking and running and swimming to sitting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. Sometimes, when your core is weak, it can cause you to experience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts. Light weight-training activities are also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a physical therapist is a great place to start. Your physical therapist will guide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us.

SERVICES & THERAPIES :

• Wrist / Hand Pain • Wellness / Balance Problems • Ankle / Foot Pain

• Knee Pain • Sports Injuries • Shoulder Pain

• Physical Therapy • Low Back Pain • Neck Pain

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NATURAL WAYS TO BOOST YOUR IMMUNITY!

Right now, no one wants to get sick. There are things that are in our control to reduce the risk of infection. We all know that washing our hands is a key component at this time. Continue to follow the advice of our public health agencies, as they strive to keep us updated. It is good to note that we are able to impact our resilience and healing capabilities by boosting our immunity through diet and supplements. I have compiled a list of some great supplements and foods for this purpose: VITAMIN C is always a great supplement to take to boost your immune system. Vitamin C helps your body boost its production of the antioxidant which is required by the immune system to function optimally. Vitamin C also boosts your body’s production of interferon, which is anti-viral. Vitamin C has been proven effective with viruses, from the common cold to the flu. VITAMIN D is another effective supplement to help boost your immune system. In a study from the American Journal of Clinical Nutrition, researchers conducted a double-blind placebo study where participants were given 1,200 IUs (international units) of vitamin D or a placebo. The participants that were given the vitamin D had a 58% reduced risk of flu. VITAMIN B6 is vital for supporting biochemical reactions in the immune system. A B6 deficiency can reduce your body’s production of white blood cells. Additionally, B6 helps your body make interleukin-2 which helps direct the actions of your white blood cells.

MUSHROOMS are a great addition to an immune boosting protocol. Mushrooms can help augment the immune system and reduce fatigue and stress. They also provide polysaccharides to increase the activity and impact of natural killer cells and macrophages which are your body’s first line of defense against infection. Food really can be medicine, and eating a healthy diet full of fruits and vegetables can really help your immune system function at its best. Bone broth is an excellent superfood for boosting immunity. It contains amino acids, like arginine, cysteine and glutamine that can help to shorten and prevent viral infections. Eating chicken noodle soup for a cold is not just an old wive’s tale, research has proven that the nutrients in chicken noodle soup can help prevent white blood cells from crossing the mucous membranes to reduce congestion and ease the duration of a cold. Many fruits, vegetables and herbs provide anti-viral properties such as: oranges, pomegranates, wild blueberries, kale, garlic, fennel, parsley and turmeric. AND LAST BUT NOT LEAST, WASH YOUR HANDS!

Healthy Recipe: Immunity Boost Green Goddess Soup

Exercise Essentials Try this simple exercise if you're experiencing pain.

Strengthens Core

www.simpleset.net

DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides.

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) • 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

INSTRUCTIONS: 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.

CALL TODAY! (516) 681-8070

What ’s New?

Keeping Your Health In Mind!

Next Step Physical Therapy is commi tted to the heal th and wellbeing of you and your child. In the wake of the recent spread of COVID-19, also known as the novel coronavirus, we are taking every precaution. Before and after every session, we are asking our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. To do your par t to prevent the spread of this contagious disease,

we ask parents that if you or your child is demonstrating symptoms of coronavirus— coughing, sneezing or fever—pl ease stay home. Additionally, if you or your child has been exposed to someone who has a confirmed case of the virus, please notify us immediately, so we can take necessary steps. Your cooperation in this tough time is what makes us able to continue to provide valuable services to you and your family. We appreciate your ongoing support.

June is here and things are working their way back to some semblance of normalcy. We have been seeing more and more patients returning for treatment as they become more comfortable with venturing out again. We’ve been getting a lot of stories of people really wanting to come in but were afraid to do so-so they have been suffering for a few months without relief. We are obviously continuing to be fanatical with our cleaning procedures to ensure all of our patients are in a safe atmosphere. We also wanted to send our thoughts out to all of our patients that have been affected by the virus. You have probably heard from us at least once- as we have been calling our patients just to make sure everyone is doing OK. If you need anything or just want to talk please don’t hesitate to call us 516.681.8070. Talk to you soon. -Chris Ostling

CLEANING HANDS OFTEN

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Coupon Corner

Patient Success Spotlight

FREE PAIN CONSULTATION

“ I was having trouble bending forward, putting on socks, walking and driving. All of these activities caused me to feel pain and stiffness in my lower back. After my time at Next Step, my pain has gone away and I don’t feel limited range of motion in my daily activities. Thank you very much!” -Casey Caruso.

(516) 681-8070 CALL TO SPEAK WITH A PHYSICAL THERAPIST ABOUT YOUR PAIN

131 W Old Country Rd Hicksville, NY 11801

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EXPIRES 06-21-20