AmpedPT_Low back pain working from home

October 2020 NEWSLETTER Helping You Re-Build Your Foundation

PHYSIOTHERAPY CLINIC Manual Therapy. Movement. Exercise. This is physiotherapy done differently. This is physio- therapy theway it works best. With your body, not with machines. Amped Physiotherapy is here for YOU. Our mission at Amped Phys- iotherapy is 3-fold: to help you re- cover from your injury, to help you avoid unnecessary medications and surgeries, and to give you the tools you need to improve your strength and fitness levels.

LOW BACK PAIN WORKING FROM HOME Find Relief with Physiotherapy

THE GYM

THE RINK We have a real ice surface used for skill development and physiotherapy treatment if you are recovering from surgery or a major injury. VISION TRAINING Amped vision training fills the gap in traditional athlete training or post con- cussion treatment. Check out ourweb- site for more information! Exercise and building strength are key to your recovery. Our high performance gym has all the tools we need to help guide your transition from injured to re- turning to your sport!

Book an Appointment Today 613-822-0101

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Working from Home Resulting in Lower Back Pain? Find Relief with Physiotherapy

Low back pain is one of the most common ailments ever experienced. Just about everyone deals with low back pain at one point in their life, and it is becoming even more common with people working from home. It is also one of the most common reasons that people miss work, and is the second most common reason that people visit the doctor’s office. When you put those two facts togeth- er, the cost of dealing with lower back pain really adds up. In Canada, the cost of medical expenditures alone for low back pain are estimated between $6 and $12 billion annually. Unfortunately, a lot of those financial resources go into deal- ing with back pain through unnecessary imaging and pain medication, but those are not effective long-term solutions for dealing with back pain. Research shows a far healthier and cost-effective solution is through physio-

therapy treatment. If working from home has been causing you lower back pain, don’t hesitate to contact Amped Physi- otherapy. What should I know about lower back pain? According to the National Institute for Health, the rates of low back pain have been steadily rising in North America over the past 20 years. It can be extremely dif- ficult to accurately diagnose the reason behind back pain, but many people delay physiotherapy treatment to seek imaging studies or a referral to a spine surgeon. Both of these have extensive waiting lists and prolong the time until you actually address your back pain. The reality is that less than .5% of peo- ple experiencing back pain will need to see a surgeon, and early intervention is key to reducing your pain and speeding up your return to life as you want to live

it. Seeking support from a physiothera- pist early on can reduce your medication load, avoid the frustration of waiting for appointments and significantly improve your quality of life. How can physiotherapy help with lower back pain? Physiotherapy is a great resource for lower back pain because we address the cause of your pain, rather than simply covering up the symptoms. With so many people working from home, many will ex- perience the increase in low back pain that comes with poor workstation set- up and lack of frequent movement you get at your regular office. Fortunately, Amped Physiotherapists can help teach you to reduce the tension in your lower back muscles through targeted pain-re- lief methods, strengthen the muscles that support your trunk in sitting, and teach you to be an active sitter!

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help you finally find long-term relief and become comfortable working from home once again. Our 3 Phase treatment approach will: 1. Help put out the fire, then 2. Reintegrate you to your working and playing activities, then 3. We will train your body to be stronger. Kick back pain out of your workstation and onto the street!

When working with one of our phys- iotherapists, you may also be guided through different lifestyle changes that you can make that can help you begin to overcome your back pain as- sociated with work-from-home life. This can include: • Temporarily using more lumbar support on the chair in your home office. • Making changes to your day, scheduling exercise and stretch breaks while working from home. • Adjusting your sleeping habits or positions you use so your back is more comfortable at night. • Ergonomic changes to your home office to make sure your computer, desk, and chair set- up does not have you slouching or craning your head for long periods of time. Lower back pain has probably become an issue in your daily life, but don’t ignore it and hope it will go away on its own! If you are experiencing back pain from working from home, reach out to our physiotherapists for infor- mation and support regarding how we can help you manage your lower back pain. Amped Physiotherapy can

REGISTERED PHYSIOTHERAPIST, BA(HONS) KIN, MSC. PT, FCAMPT,SFMA, TPI CERTIFIED helsea C Roesler

These treatments, hand-picked by pro- fessionals, can completely eliminate sci- atica over time. If you’re experiencing back pain, call one of our professionals today, and ask about physiotherapy op- tions. Your mobility is important, and your back can be healed. 613-822-0101 Cal l us Today

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Exercise Essential

CURL UP Lie on back with one leg straight. The other leg is bent with the foot flat on the ground. Position your hands underneath your lower back. Tuck your chin and lift your shoulder blades off the ground slightly. Return to the start position in a controlled man- ner.

Helps to relieve lower back pain.

If you know someone may benefit from our style of physiotherapy, please pass along this newsletter or have them call us directly to schedule an appointment!

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Pro Tips

Healthy Receipe

3 Simple Steps For Improving Your Posture

Physiotherapy treatments will focus addressing the mobility and strength that you need to maintain good postural alignment. However, you need to make sure you are active in using the benefits the treatments provide! Here are some simple tips you can use to integrate your treatments while you are standing, sitting, or bending in your daily life: 1. Stand facing a mirror: Look at your shoulders and shoulder blades - does one seem higher than the other? Are they up around your ears? Reset your shoulder blades to the center, not slouched and not pinned all the way back! 2. Sitting and working: Sit actively and tall in your chair so you feel your muscles working to hold you up! Avoid prolonged and passive sitting on soft couches when

working from home, as this causes stress to your low back. Even better, use a physio ball to sit on so you can bounce up and down slightly and move your back and pelvis easily as you sit. 3. Bending: Most back injuries occur when bending and twisting at the same time. When you need to bend down to get something from a low surface, keep your abdominals tight as you do so. In addition, if you are lifting something, get your body as close as possible to what you are lifting. Try having one leg forward to use your legs more to lift, rather than your back. As part of your physiotherapy treatment, we will teach you bending and lifting techniques like squats and deadlifts to prepare your body for all kinds of lifting demands.

Bucatini With Mushrooms

mushroom blend • 2 garlic cloves,

INGREDIENTS • 1/2 cup dried porcini mushrooms • 2/3 cup boiling water • 8 oz uncooked bucatini • 3 1/4 tsp salt, divided • 1 tbsp canola oil • 1/4 cup chopped shallots • 2 (4-oz) packages exotic

minced • 2 tbsp dry sherry • 2 oz Parmigiano cheese • 1/4 cup heavy whipping cream • 1 tsp chopped sage • 1/2 tsp cracked black pepper • 1 tsp truffle oil sage sprigs (optional)

INSTRUCTIONS Rinse porcini thoroughly. Combine porcini and 2/3 cup boiling water in a bowl; cover and let stand 30 minutes. Drain in over a bowl, reserving 1/4 cup soaking liquid. Chop porcini. Cook pasta with 1 tablespoon salt in boiling water 10 minutes; drain in a colander over a bowl, reserving 1/4 cup cooking liquid. Heat oil in a large skillet over medium-high heat. Add shallots, mushroom blend, and garlic; sauté 5 minutes, stirring frequently. Stir in porcini, sherry, and 1/4 teaspoon salt; cook 1 minute. Finely grate 1 ounce cheese; crumble remaining cheese. Reduce heat to medium. Stir in pasta, 1/4 cup reserved cooking liquid, 1/4 cup reserved porcini soaking liquid, 1/4 cup grated cheese, cream, chopped sage, and pepper; toss well to combine. Drizzle with oil; toss. Place about 1 1/4 cups pasta mixture on each of 4 plates; top each serving with about 1 tablespoon crumbled cheese. Garnish with sage sprigs, if desired.

Contact Amped Physiotherapy today to learn more about howwe can help you !