Physioworks. Is Back Pain Slowing You Down?

Physical Therapy N E W S L E T T E R

IS BACK PAIN SLOWING YOU DOWN? ¿EL DOLOR DE ESPALDA LO ESTÁ FRENANDO?

Back Pain Prevention Learn how physical therapy can help relieve back pain

Exercise Essentials Try this exercise to relieve back pain and keep moving!

Snow Shoveling Tips Stay safe and pain-free this winter with thes helpful tips!

N E W S L E T T E R

I S BACK PA I N S L OW I NG Y OU DOWN ?

¿EL DOLOR DE ESPALDA LO ESTÁ FRENANDO? El dolor de espalda puede dificultar sus actividades cotidianas. Si no se trata, puede incluso resultar en daños a largo plazo en los nervios, las articulaciones y la columna vertebral. Es uno de los padecimientos físicos más comunes, y más del 80 por ciento de la población estadounidense sufrirá de este dolor en algún momento de su vida. El dolor por sí mismo puede afectar su capacidad para estirar losbrazos, inclinarse,arrodillarse, levantarobjetosodoblarse. Tambiénpuedecrearproblemasduranteeltiempoquepasaconsus amigos y familiares. Aparte del dolor directo, los dolores menores y los calambres asociados con un dolor de espalda pueden volverlo irritable, y arruinar así sus momentos de diversión. ¿Qué causa el dolor de espalda? Hayvariascausasdeldolordeespalda.LaAmericanPhysicalTherapy Association cubre cada una de ellas, pero las siguientes son las principales: • Debilidad de los músculos centrales y la columna vertebral • Mala postura • Daños en los tejidos y músculos espinales • Forma incorrecta de levantar objetos • Flexibilidad limitada de los músculos de los muslos, la cadera y la columna vertebral • Mala coordinación de los músculos de la espalda, el abdomen y la pelvis Lamentablemente,muchaspersonasnobuscantratamientocuando aparece el dolor de espalda. Y por esa razón, antes de darse cuenta, sufren de un problema serio. Es posible también que las personas asuman que nada, excepto los medicamentos, pueda resolver sus problemas de dolor de espalda. Sin embargo, las medicinas pueden enmascarar el dolor, pero no curan la causa raíz del problema.  Soluciones para el dolor de espalda Hoy está de suerte: ¡el dolor de espalda se puede curar! El National InstituteofNeurologicalDisordersandStrokebrinda informaciónsobre unaseriederemedioscontraeldolordeespalda.Estos incluyeneluso deejerciciosde fuerza, lafisioterapiay losmedicamentos.En loscasos enqueserecomiendanmedicinas, los fármacosantiinflamatorios, los analgésicos y los antiirritantes son los más populares. Noobstante,antesdequepuedarecibirtratamientoparasudolorde espalda,necesitasaber larazónpor laqueelpadecimientocomenzó. Ya sea que se haya pellizcado un músculo o tenga una lesión más profunda, un especialista en columna vertebral puede ayudarlo.

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine, and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Associationcoverseachofthese,butthe followingare leadingcauses: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine & thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause.  Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy, and medication. Where medication is considered, anti- inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.

Sources /Fuentes http://www.apta.org/

https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

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PREVENCIÓN DEL DOLOR DE ESPALDA

BACK PAIN PREVENTION

Aplicar algunas medidas de prevención evita muchos problemas a largo plazo. Si desea evitar dolores de espalda en el futuro, debe asegurarse de tratar bien a su espalda. • LEVANTE LOS OBJETOS DE MODO ADECUADO. Si usted levanta cosas constantemente, incluso cuando levante algo del modo correcto, asegúrese de estar de frente al objeto. Haga una cuclilla para alcanzar el objeto, manteniendo recta la columna vertebral. Levante con la fuerza de las piernas, ya que esto reducirá la presión ejercida sobre su columna vertebral. • MANTENGA UNA BUENA POSTURA. Cuando esté de pie, imagine que hay una cuerda atada a la parte superior de su cabeza y que lo levanta. Esto mantendrá sus caderas, su columna vertebral, sus hombros y su cuello alineados. No se encorve cuando esté sentado. • HAGA ENTRENAMIENTO DE FUERZA. Su cuerpo contiene cientos de músculos. Estos músculos protegen y controlan su columna vertebral. Al levantar pesas, correr y nadar, puede mantenerlos fuertes. Entrene sus músculos centrales. De esa manera, controlará con facilidad movimientos de levantamiento rápidos. Nunca está de más visitar a un fisioterapeuta. Pase por chequeos regulares y asegúrese de que su cuerpo esté en buena forma. Si tiene antecedentes de dolor, molestias o lesiones en la espalda, no dude en ver a un profesional. Usted se merece una vida sin dolor y su espalda se lo va a agradecer. DO YOU KNOW ABOUT OCCUPATIONAL THERAPY? Occupational therapy focuses on rehabilitation and the “relearning” of daily activities. Its purpose is to make daily life easier by participating in treatments and exercises. Occupational therapy tends to focus more closely on hand, elbow, and wrist pain relief. Some common conditions we treat with OT, through our specialized hand therapy services, include: • Carpal tunnel syndrome • Arthritis • Burns • Nerve injuries • Fractures • Tendinitis • Chronic conditions • Stroke Call 253.850.9780 to schedule your consultation with your physical therapist at Physioworks today!

A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. • LIFT PROPERLY You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your abs on and back straight. Lift with your leg muscles and gluteals, as this will reduce the pressure placed on your spine. • USE GOOD POSTURE When you are standing, stand with heels and toes on the ground. Feel the ground through your whole foot, soft knees and abdominals on. • USE STRENGTH TRAINING Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check- ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you! Call your physical therapists at PhysioWorks to start your success story and schedule your consultation today!

EXERCISE ESSENTIALS Perform This Exercise To Relieve Back Pain In Minutes!

SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enoughsotheycanbetouched by your fingertips. Inhale and liftthehips,placeablockunder the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

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With winter comes snow, bringing with it the unfortunate possibility of getting snowed in. There’s only one way out– the likely back- breaking work of shoveling the snow from your driveway. Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: Warm up. Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. Push rather than lift. Pushing the snow with the shovel instead of lifting can help reduce the strain on your body. Lighten your load. Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. Consider multiple trips. Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. Keep up with snowfall. Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move. For more information about staying pain-free during the winter season, contact your physical therapist today at 253.850.9780! SNOW SHOVELING TIPS Stay Free From Injury With This Winter Season!

SERVICE SPOTLIGHT Take Advantage of Our Work Conditioning & Work Hardening Programs! Work Conditioning is a program designed to build your strength, endurance, and mobility to meet your job’s physical aspects and requirements. If you’re looking for options to prevent fatigue, injury, or physical stress on the job, take advantage of this 4-6 week program! Work Hardening is geared for more physically-demanding jobs, or for those looking to return to work for a specific occupation. This program also includes task simulations that may be included in your job to better hone physical capabilities for the occupation. Both of these programs are supervised by your personal occupational and physical therapists and are tailored specifically towards your goals and needs. We also work with you to determine the best scheduling for you! If you’re looking for tools to prevent or overcome your work injuries, call PhysioWorks today at 253.850.9780!

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HEALTHY RECIPE CHOCO-PEPPERMINT PROTEIN BALLS

INGREDIENTS

• 10 tbsp cocoa powder • 6 tbsp maple syrup • 1/4 cup almond butter • 1/4 cup unflavored pea protein powder • ½ tsp peppermint extract

• 1/4 tsp sea salt • 2-4 tbsp crushed candy canes • 2-4 tbsp dairy free chocolate chips (optional)

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DIRECTIONS Put everything except the candy cane or cacao nibs, chocolate chips and water into a bowl and mix well. Slowly add water if needed (You may not need any water if your almond butter is runny). Start with a teaspoon and slowly add until you get a well mixed batter. If you add too much then the batter will be too soft to roll. Add the candy canes/cacao nibs and chocolate chips and mix again. Allow to chill in the fridge while you clean up, then roll into balls. Recipe:https://www.veggiesdontbite.com/no-bake-chocolate-peppermint-protein-balls

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