OSRPT_Getting to The Core of Back and Neck Pain

OSRPT_Getting to The Core of Back and Neck Pain

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GETTING TO THE CORE OF YOUR BACK & NECK PAIN

Whether you have pain or have been suffering for a long time, seeing a physical therapist at OSR Physical Therapy can help you return to a more active and pain-free life. Give us a call today at your local clinic.

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.

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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 , 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.

Call us today to schedule an appointment!

BERRY-ALMOND SMOOTHIE BOWL

“Thanks to all who helped to get me back up and feeling well again.” Success Story

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INGREDIENTS • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes

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DIRECTIONS Blendraspberries,banana,almondmilk,3tablespoonsalmonds,cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie intoabowland topwithblueberries, theremaining2 tablespoonsalmonds and coconut.

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• “I just completed my last therapy session today and I wish to thank the team at OSR Physical Therapy in Gilbert for their outstanding work and support following my recent shoulder surgery. Their skilled and considerate approach to my treatment sessions and the efficient team that support him should be recognized for their excellent work. Thanks to all who helped to get me back up and feeling well again!” -Loren • • •

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WinATriptoSan DiegothisSummer

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

byReferringa FriendtoOSR!

Strengthens Back

www.simpleset.net

DEAD BUG | HEEL TOUCHES Lie on back, hands up, knees up and engage your core. Slowly lower one heel to the ground. Alternate sides. Keep core engaged. Hold for 30 seconds and repeat 5 times.

For every new patient you refer one case of life-saving water OSR WILL DONATE

For every new patient you refer one case of life-saving water OSR WILL DONATE For every new patient you refer one case of life-saving water OSR WILL DONATE For every ne patient you refer n c s f lif -s i t r

D E H Y D R A T I O N D E A T H S

Foreverynewpatientyou refer

n your behalf, OSR will donate much-needed life-saving water to the homeless, ome-bound, and to wildre and disaster-relief eorts. Through our collaboration ith the Salvation Army, and St. Mary's Food Bank Alliance, and their cooperation ith Phoenix's Local Heat Relief Network, you can be assured your water donations will nd its way to those who need it most. D Y O U K N OW . . . H Y D R A T I O N S A F E T Y T I P S How can you join the eort? Stop into any OSR Clinic and donate today! rd ANNUAL OSR WATER DRIVE | JUNE 15 - AUG 15 $5 = 2 Cases of much needed water! On your behalf, OSR will donate much-needed life-saving water to the homeless, home-bound, and to wildre and disaster-relief eorts. Through our collaboration with the Salvation Army, and St. Mary's Food Bank Alliance, and their cooperation with Phoenix's Local Heat Relief Network, you can be assured your water donations will nd its way to those who need it most. I D Y O U K N OW . . . H Y D R A T I O N S A F E T Y T I P S How can you join the eort? Stop into any OSR Clinic and donate today! 3rd ANNUAL OSR WATER DRIVE | JUNE 15 - AUG 15 $5 = 2 Cases of much needed water! n your behalf, OSR will donate much-needed life-saving water to the homeless, ome-bound, and to wildre and disaster-relief eorts. Through our collaboration ith the Salvation Army, and St. Mary's Food Bank Alliance, and their cooperation th Phoenix's Local Heat Relief Network, you can be assured your water donations will nd its way to those who need it most. D Y U K N OW . . . Y D R A T I O N S A F E T Y T I P S How can you join the eort Stop into any OS li ic and d te t ay! r A IV | J NE - G 2 ses of much ee ed w t r! On your behalf, OSR will donate much-needed life-saving water to the homeless, home-bound, and to wildre and disaster-relief eorts. Through our collaboration with the Salv tion Army, and St. Mary's Food Bank Alliance, and their cooperation w th Phoenix's Local Heat Reli f Network, you can be assured your water donations will nd its way to those who need it most. D I D Y O U K N OW . . . H Y D R A T I O N S A F E T Y T I P S How can you join the eort? Stop into any OSR Clinic and donate today! 3rd ANNUAL OSR WATER DRIVE | JUNE 15 - AUG 15 $5 = 2 Cases of much needed water! Thank you OSR Army for your incredible contributions thusfar insupportingoureffortsforthe2019OSRWater Drive! We’ve been able to donate approximately 6,000 bottles of water so far... take a look at the video below to see your donations at work! Onyourbehalf,OSRwilldonatemuch-needed life-savingwater to thehomeless, home-bound,and towildreanddi aster-reliefeorts.Throughourcollaboration with theSalvationArmy,andSt.Mary'sF dBankAlliance, d theircooperation withPhoenix'sLocalHeatReliefNetwork,y uc nbeassuredyourwaterdonations willnd itsway to thosewhoneed itmost. DID YOU KNOW... HYDRATION SAFETY TIPS Whenperformingoutdooractivities, bringanddrinkplentyofwater. one case of life-saving water OSR WILL DONATE • • • DEHYDRATION DEATHS How can you join the eort? Stop into any OSR Clinic and donate today! 3rd ANNUAL OSR WATER DRIVE | JUNE 15 - AUG 15 $5 = 2 Cases of much needed water! a R D E H Y D R A T I O N D E A T H S D E H Y D R A T I O N D E A T H S D E H Y D R A T I O N D E A T H S

In2018,heat-relateddeaths inArizona numbered181,up from thepreviousyear. Thosemostaectedareourhomelessand homeboundpopulations. Mostheat relateddeathsoccur in the monthofJuly. Moredeathsoccurdue todehydration than re,oods,hurricanes,and lightingstrikes combined. Theblisteringheatofdayandnightcan takea life inacoupleofdays. In2018,heat-relateddeaths inArizona numbered181,up from thepreviousyear. Thosemostaectedareourhomelessand homeboundpopulations. Mostheat relateddeathsoccur in the monthofJuly. Moredeathso curdue todehy r ti t re,oods,hurricanes,and lightingstrikes combined. Theblisteringheatofdaya ni takea life inacoupleofdays. n2018,heat-relateddeaths inArizona umbered181,up from thepreviousyear. hosemostaectedareourhomeles a omeboundpopulations. ostheat related eathsoc ur in the onthofJuly. oredeathsoccurdue todehydration than re,oods,hurricanes,and lightingstrikes ombined. heblisteringheatofdayandnightcan akea life inacoupleofdays. • • • In2018,heat-relateddeaths inArizona numbered181,up from thepreviousyear. Thosemostaectedareourhomelessand homeboundpopulations. Mostheat relateddeathsocc r in the monthofJuly. Moredeathsoccurdue todehydration than re,oods,hurricanes,and lightingstrikes combined. Theblisteringheatofdayandnightcan takea life inacouple fdays. • • •

Whenperformingoutdooractivities, bringanddrinkplentyofwater. Starteachmorningowithaglassof water;water losswhilesleeping is signicant. Drink8+glassesofwateraday. Lightheaded,nauseous,sluggish, hungerpangs,anddisorientationare allsignsofdehydration. Whenperformingoutdooractivities, bringanddrinkplentyofwater. Starteachmorningowithaglassof water;water losswhilesleeping is signicant. Drink8+glassesofwateraday. Lightheaded,nauseous,sluggish, hungerpangs,and isorienta ionare al signsofdehydration. Whenperformingoutd oractivities, in ddrinkplentyofwater. rt chmorningowithaglassof er;water lo swhilesleeping is g icant. rink8 gla sesofwateraday. Li theaded,nauseous,sluggish, hungerpangs,anddisorientationare allsignsofdehydration. In 2018, heat-related deaths in Ariz na numbered 181, up from the previous ye r. Tho e most aected are our homeless and homebound populations. Most heat related deaths occur in the month of July. More deaths occur due to dehydration than re, oods, hurricanes, and lighting strikes combined. The blistering heat of day and night can take a life in a couple of days. Starteachmorningowithaglassof water;water losswhilesleeping is signicant. Drink8+glassesofwateraday. Lightheaded,nauseous,sluggish, hungerpangs, nddis rientationar llsignsofdehydration. • • • • • • • • • • • • •

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When performing outdoor activities, bring and drink plenty of water. Start each morning o with a glass of water; water loss while sleeping is signicant. Drink 8+ glasses of water a day. Lightheaded, nauseous, sluggish, hunger pangs, and disorientation are all signs of dehydration. https://youtu.be/lNI04S7h-VM See our YouTube Video:

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GETTING TO THE CORE OF YOUR BACK & NECK PAIN

• Getting to the Core of Your Back & Neck Pain • Healthy Recipe: Berry-Almond Smoothie Bowl • Relieve Back Pain In Minutes INSIDE:

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